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…
Strength
Bench Press (In 12 Minutes, complete 5-5-5-5-5)
Increase the load across each set
Score = Record Heaviest Set of 5
Conditioning
Metcon (Time)
“THE WILD SIDE”
For Time:
15 Wall Walks
AFTER the first minute, and at the top of every minute, complete 4 Box Jump Overs (24/20″)
12:00 Time Cap
====FITNESS====
10 Wall Walks or 15 Modified Wall Walks (Open standards)
AFTER the first minute, and at the top of every minute, complete 4 Box Jump/Step Overs (Athlete’s Choice)
12:00 Time Cap
Extra
3 Sets for Quality:
20 Empty Barbell Bent Over Rows
Max Set of Banded Strict Pull-Ups
At Home METCON
Metcon (Time)
15 Wall Walks
*At the top of every minute, complete 4 Jumps Over an Challenging Object
CrossFit Allen 