CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Conditioning
Metcon (Time)
“FRONT LOADED”
For Time:
21-18-15-12-9:
Front Squats (95/65|R+115/85)
Kettlebell Swings (53/35|R+70/53)
Lateral Burpees Over Barbell
====FITNESS====
18-15-12-9-6:
Front Squats (65/45)
Kettlebell Swings (25/18)
Lateral Burpee Step-Over Barbell
*Score = Time taken to complete the workout
*Loading should allow for 1-3 sets across all movements.
Cool Down
30 Banded Hamstring Stretch (each side)
:30 Banded Cross Body Stretch (each side)
:30 Banded Lat Stretch (each side)
:30 Banded Tricep Stretch (each side)
Extra
On the 2:00 x 5 Sets:
Rounds 1-2: 7 Back Squats
Rounds 3-4: 5 Back Squats
Round 5: Heavy 3 for the Day
At Home METCON
Metcon (Time)
For Time
21-18-15-12-9:
Goblet Squats (50/35)
Single Dumbbell Swings (50/35)
Burpees over Dumbbell
CrossFit Allen 