CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Skill
Spending 8-10 Minutes on a specific skill:
Double Unders
Pistols
Rope Climbs
Pull Ups
Muscle Ups
Hand Stand
Hand Stand Walks
Getting Upside Down
Kipping Swings
etc…
Strength
6-4-2-2-2-4-6 Back Squat (6-4-2-2-2-4-6 Back Squats)
Athletes will have 20 minutes to complete all sets.
*Think about starting your set of 6 around 70% of 1RM Back Squat
*Your Score will be the heaviest set of 2 for the day
Cash Out
Metcon (Time)
“On The Nose”
1 Round For Time:
400m Run
50 Air Squats
40 AbMat Sit-ups
(6:00 CAP)
====FITNESS====
1 Round For Time:
300m Run
35 Air Squats
25 AbMat Sit-ups
(6:00 CAP)
Cool Down
30 Up-Dog
:30 Couch Stretch (each side)
1:00 Pigeon Stretch (each side)
1:00 Straddle Stretch
At Home METCON
Metcon (Time)
For Time:
100 DB Front Squats
On the top of every minute, perform 10 sit-ups
Then…
3 Rounds For Time:
400m Run
30 Burpees
