CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Skill
Spending 8-10 Minutes on a specific skill:
Double Unders
Pistols
Rope Climbs
Pull Ups
Muscle Ups
Hand Stand
Hand Stand Walks
Getting Upside Down
Kipping Swings
etc…
Conditioning
Metcon (Time)
3 Rounds for time (20 Minute Cap)
With a Partner, splitting reps evenly:
50 Ft Dumbbell Bear Crawl (35s/25s)
200 Meter KB Suitcase Carry (53/35)
30 Floor Press (35s/25s)
====R+====
50 Ft Handstand Walk
200 Meter Suitcase Carry (70/53)
30 Ring Pushups
====FITNESS====
50 Ft Bear Crawl
200 Meter KB Suitcase Carry (Athlete’s Choice)
30 Floor Press (Athlete’s Choice)
*Partners split the Bear Crawl (25 ft Each), the Suitcase Carry (100m Each), and Floor Press (15 Each)
Cool Down
1:00 Calf Stretch on a Post (each side)
1:00 Couch Stretch (each side)
1:00 Child’s Pose
Extra
100 Abmat Sit-Ups
Every 1:00 (starting at 0:00) do 10 Plank Shoulder Taps
5:00 Time Cap
4 Sets for Quality
:30 Single Leg Glute Bridge Hold (Left)
:30 Single Leg Glute Bridge Hold (Right)
10 Heavy Double KB Deadlifts
At Home METCON
Metcon (Time)
3 Rounds for time (20 Minute Cap):
25 Ft Dumbbell Bear Crawl (50s/35s)
100 Meter Suitcase Carry (50/35)
15 Floor Press (50s/35s)
====No DBs=====
50 ft Bear Crawl
100 Meter Odd Object Carry
25 Hand Release Push Ups
