CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Conditioning
Metcon (AMRAP – Rounds and Reps)
PARTNER WORKOUT
AMRAP 25:
30/24 Calorie Row
30 Push Jerks
30 Pullups|R+Chest to Bar Pull-ups
30 Lateral Erg Burpees
*The Push Jerk loading will increase every round. The reps will stay the same (30):
Round 1 = 95/65|R+115/85
Round 2 = 115/75|R+135/95
Round 3 = 135/95|R+155/105
Round 4 = 155/105|R+185/125
===Fitness===
AMRAP 25:
30/24 Calorie Row
30 Push Jerks (75/55)
30 Jumping Pull-ups
30 Lateral Erg Burpees
*Break-up the cals/reps with your partner however you like
*Score = Rounds and reps completed at 25:00
Cool Down
1:00 Banded Shoulder Distraction (Each Side)
1:00 Wall Pec Stretch (Each Side)
Extra
3 Sets For Quality:
8 Incline Dumbbell Bench Press
8 Feet Elevated Ring Row
50′ Single Bottoms Up Kettlebell Walk
At Home METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 25:
30 Ten Meter Shuttle Runs
30 Double Dumbbell Push Jerks (50/35)
30 Dumbbell Plank Rows
30 Lateral Burpees Over the Dumbbell
