CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Conditioning
Metcon (Time)
“BEST FOOT FORWARD”
With a Partner, partitioning reps as desired
4 Rounds For Time:
100 Double Unders
20 Pullups|R+Chest to Bar Pull-Ups
30 Single Dumbbell Box Step-overs ((50/35)|24″/20″)
====FITNESS====
150 Single Unders
20 Pullups
30 Single Dumbbell Box Step overs (athlete’s choice on box height and weight)
*Score = Time it takes to complete the workout
Extra
3 Rounds Not for Time:
30 GHD Sit-Ups
1:00 Plank
Extra
5 Sets:
3 Squat Cleans
1 Push Jerk
All Sets @ 65-70% 1RM C&J
At Home METCON
Metcon (Time)
3 Rounds For Time:
100 Line Hops
20 Dumbbell Plank Rows (10 Each Arm)
30 Single Dumbbell Goblet Step Back Reverse Lunges
CrossFit Allen 