CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
Calf/Ankle Stretch
Pigeon Stretch
Front Rack Stretch
Conditioning
Metcon (Time)
3 Rounds For Time:
400 Meter Run
24 Overhead Medball Abmat Sit-Ups (14/10)
12 Clean and Jerks (95/65)
====R+====
3 Rounds For Time:
400 Meter Run
24 Overhead Medball Abmat Sit-Ups (20/14)
12 Clean and Jerks (135/95)
Cash Out
Lil’ Upper Body Pump Finisher – NOT For Time:
20-15-10
Empty Barbell Rows
Empty Barbell Curls
Push-Ups
Cool Down
:30 Samson Stretch (each side)
:30 Static Quad Stretch (each side)
:30 Static Hamstring Stretch (each side)
:30 Banded Lat Stretch (each side) – suspended from Pull-Up bar
At Home METCON
Metcon (Time)
3 Rounds For Time:
400 Meter Run
30 Sit-Ups
30 Lunges (in-place)
30 Push-Ups
CrossFit Allen 