CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Strength
Front Squat/Ring Dip (EMOM 10 )
Minute 1 – 3 Front Squats
Minute 2 – Max Strict Ring Dips in :30s
*sub box dips or banded ring dips
All percentages based on 1RM Front Squat:
Set 1 – 55%
Set 2 – 60%
Sets 3+4+5 – 65%
*Record Heaviest Weight Lifted as score
*Record total Ring Dips in Notes
Conditioning
Metcon (AMRAP – Rounds and Reps)
“TEARDROP”
AMRAP 15:
75|R+100 Double Unders
75 Air Squats
500/450 Meter Row
====FITNESS====
AMRAP 15:
100 Single Unders
50 Air Squats (to a target)
450/350 Meter Row
Score = Rounds and Reps
1 Meter = 1 Rep
Cool Down
1:00 Pigeon Stretch (:30 each side)
1:00 Happy Baby
1:00 Standing Calf Stretch (:30 each side)
Extra
On an 8:00 Clock w/ a partner – You go, I Go style – switch as needed
2:00 Banded Tricep Push-Downs
(P2 does Push-Ups while P1 works through Banded Tricep Push-Downs)
2:00 Banded Bent Over-Row
(P2 does Rows or Strict Pull-Ups while P1 works through Banded Bent-Over Rows)
2:00 Straight Arm Plank Hold (together) – You will have 4:00 to accumulate 2:00 together
At Home METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
100 Double Unders/150 Singles
75 Air Squats
400m Run
