CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
Front Rack Stretch: 1 Minute
Active Twisted Cross: 1 Minute
Forearms Stretch: 1 Minute
Barbell Ankle Stretch: 1 Minute
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Casino Royale”
With a Partner, split reps however you choose
AMRAP 20:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)
20/15 Calorie Assault Bike
Metcon (AMRAP – Rounds and Reps)
“Casino Royale”
With a Partner, split reps however you choose
AMRAP 20:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)
20/15 Calorie Assault Bike
At Home METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
20 Double Dumbbell Hang Power Cleans
10 Shuttle Runs [10 Meters]
20 Double Dumbbell Front Squats
10 Shuttle Runs [10 Meters]
20 Double Dumbbell Push Press
10 Shuttle Runs [10 Meters]
Extra
Body Armor
3 Sets:
10 Strict Toes To Bar
:20 Seconds Hanging L-Sit
30 AbMat Sit-ups
Rest As Needed Between Sets
CrossFit Allen 