CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Conditioning
Metcon (AMRAP – Rounds and Reps)
“WALL TO WALL”
AMRAP 15:
30 Double Unders
15/12 Calorie Row
10 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row
20 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row
30 Wall Balls (20/14)
[Add 10 Wall Balls Per Round]
====FITNESS====
AMRAP 15:
45 Single Unders
12/9Calorie Row
10 Wall Balls (athlete’s choice)
45 Single Unders
12/9Calorie Row
20 Wall Balls (athlete’s choice)
45 Single Unders
12/9Calorie Row
30 Wall Balls (athlete’s choice)
[Add 10 Wall Balls Per Round]
*Score = Rounds and reps accumulated in 15:00
Cool Down
1:00 Puppy Pose
1:00 Banded Shoulder Distraction (each side)
1:00 Foam Roll – Quads (each side)
Extra
Supersets of the Following, based on 5rm Back Squat
Set 1:
7 Back Squats – 73%
5 Front Squats – 68%
Rest 2:00
Set 2:
7 Back Squats – 78%
5 Front Squats – 70%
Rest 2:00
Set 3:
7 Back Squats – 83%
5 Front Squats – 72%
At Home METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30 Double Unders, 200m Run
10 Single Dumbbell Thrusters (Switch Arms Every 5 Reps)
30 Double Unders, 200m Run
20 Single Dumbbell Thrusters (Switch Arms Every 5 Reps)
30 Double Unders, 200m Run
30 Single Dumbbell Thrusters (Switch Arms Every 5 Reps)
…
[Add 10 Thrusters Per Round]
Sub 45 Single Unders
CrossFit Allen 