CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
PVC Flow with Jumping Jacks between movements
Conditioning
Metcon (Time)
“NAPALM”
2 Rounds for Time:
20 Chest to Bar Pullups
20 Bar-Facing Burpees
30 Deadlifts (185/135)
40 Wallballs (20/14)
====R+====
10 Muscle Ups
20 Bar-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (20/14
Cool Down
Foam Roller Party
Lower Back
Hamstrings
Calves
IT Band
Quads
Lats (Ouch!)
At Home METCON
Metcon (Time)
2 Rounds for Time:
20 Handstand Push-Ups or Pike Push-Ups
60 Walking Lunges
60 Wide-Stance Unloaded Good Mornings
20 Burpee Broad Jumps
CrossFit Allen 