SATSEP25

CrossFitAllen – CrossFit

REMINDER

Saturday is Open Gym. There will not be an instructor lead class. Feel free to work on your own, or follow the warmup and Metcon provided.

Warm-Up

Run 100m

0:30 Seal to Down Dog

0:30 Air Squats

Run 100m

0:30 Active Samson

0:30 Knuckle Drags

Run 100m

0:30 Active Spiderman

0:30 Inchworm to Push Up

then…

Barbell Warmup and Pull-up Progressions

then…

Take 2-3 sets to work up to your power clean weight for the workout

Conditioning

Metcon (Time)

“BLUE COLLAR”

3 Rounds For Time:

400 Meter Run

20 Pull-ups|R+C2B Pullups

10 Power Cleans (155/105|R+185/125)

====Fitness====

300 Meter Run

20 Pull-ups (jumping/banded/etc.)

10 Power Cleans (moderate heavy barbell)

At Home METCON

Metcon (Time)

3 Rounds for Time:

400 Meter Run

20 Double Dumbbell Bent Over Rows

10 Double Dumbbell Power Cleans

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