CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Conditioning
Metcon (Time)
PEDAL PUSHER
On the 5:00 x 5 Rounds:
12/9 Calorie Assault Bike
400m Run
8|R+ 12 Toes-to-Bar
====FITNESS====
On the 5:00 x 5 Rounds:
10/7 Calorie Assault Bike
300m Run
12 Hanging Knee Raises
*It’s a steady sprint!
*The goal is to complete the work as fast as possible.
*One round should take between 3:00-3:30, and no longer than 4:00
*Athletes will rest for the remainder of the 5:00, and then repeat the process.
*Your score will be your slowest round.
Cool Down
1:00 Banded Hamstring Stretch (each side)
1:00 Banded Lat Stretch (each side)
:30 Calf Stretch (each side)
Extra
Build to a Heavy 5 for the Day
Bench Press
At Home METCON
Metcon (Time)
On the 5:00 x 5 Rounds:
12 Burpees
400 Meter Run
12 Hollow Rocks
Score is Slowest of the 5 Rounds
