CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Conditioning
Metcon (Time)
“BOAT SHOES”
For Time 32:00 Cap
1500/1200m Row
1200m Run
Rest 3 Minutes
1000/800m Row
800m Run
Rest 3 Minutes
500/400m Row
400m Run
====FITNESS====
1000/800m Row
800m Run
Rest 3 Minutes
750/600m Row
600m Run
Rest 3 Minutes
500/400m Row
400m Run
*Score = Total time to complete the workout with rest.
Extra
3 Sets For Max Reps:
Max Strict Pull-ups
Max Ring Rows
30 Band Pull-Aparts
Comp Technique Work
3 Supersets:
Set 1
14 light DB Alt Snatch (practice switching hands in air)
30 DUs/60 Singles
10 T2B
Set 2
12 Working weight DB Alt Snatch (practice switching hands in air)
30 DUs/60 Singles
10 T2B
Set 3
10 Heavy DB Alt Snatch (practice switching hands in the air)
30 DUs/60 Singles
10 T2B
Followed immediately by…
2 Max C2B Pullups/Pullups sets
At Home METCON
Metcon (Time)
For Time:
Run 1.5 Miles/2400m
Rest 3:00
Run 1 Mile/1600m
Rest 3:00
Run 0.5 Mile/800m
CrossFit Allen 