CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
3 Way Banded Shoulder Stretch
Calf/ankle stretch
Strength
Weighted Pull-ups (Every 2 Minutes for 6 Rounds – 5 Weighted Pullups)
Conditioning
Metcon (Calories)
“Don’t Stop Me Now”
AMRAP 15:
Max Calorie Bike
Every 3 Minutes [Starting at 0:00]:
50 Double Unders
12 Burpees
*sub 75 Singles
At Home METCON
Metcon (AMRAP – Reps)
HOME GYM
On the 3:00 x 8 Sets:
50 Double Unders
12 Burpees
Max Shuttle Runs [10 Meters]
Add up total shuttle runs for your score
Extra
Body Armor
3×8 Dumbbell Bulgarian Split Squats (Each Leg)
3×10 Strict Toes to Bar
3×100′ Single Kettlebell Farmers Carry (Each Side)
Rest as Needed Between Sets
