CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Conditioning
Metcon (AMRAP – Rounds and Reps)
“CHECK THE BOX”
AMRAP 18:
Buy-In: 2000/1800m Row
Max Rounds With Time Remaining:
2 Power Snatches (95/65|R+135/95)
4 Overhead Squats (95/65|R+135/95)
8 Box Jump Overs (24″/20″|R+30″/24″)
====FITNESS====
AMRAP 18:
Buy-In: 1800/1500m Row
Max Rounds With Time Remaining:
2 Power Snatches (65/45)
4 Overhead Squats or Front Squats (65/45)
8 Box Step-Overs (24″/20″)
*Score is rounds plus reps…the row is just a buy in.
*Stagger heats by 9:00
Cash Out
6 Sets Building:
2 Tempo Front Squats
*5 Seconds Down
*No Pause
Cool Down
2:00 Recovery
1:00 Pigeon Pose & Lat Stretch (each side)
1:00 Lacrosse Ball Lat Smash (each side)
1:00 Foam Roll – Quads (each side)
At Home METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
Buy-In: Run 1 Mile
Max Rounds With Time Remaining:
10 Single Dumbbell Power Snatches
8 Single Dumbbell Overhead Squats (4 Each Arm)
10 Object Jump Overs (30″/24″)
