CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Conditioning
Metcon (Calories)
“HALF HOUR POWER SHOWER”
AMRAP 30:
Max Calorie Row/Bike
Every 5 Minutes [Starting at 0:00]
5 Strict Burpee Pull Ups|R+ Ring Muscle Ups
10 Hang Power Snatches (95/65)
15 Box Jump Overs (24″/20″)
Alternate 5 Minute Increments between Bike/Rower
Athletes should finish with 3 Rounds on the Bike and 3 on the Rower
Extra
Accessory: Midline
5 Sets for Quality:
10 Barbell Hip Thrusts
15 Glute Bridges
20 Banded Good Mornings
Rest as needed
Extra
Conditioning: Run (Long)
2 Sets:
500M Easy
400M Fast
400M Easy
300M Fast
300M Easy
200M Fast
200M Easy
100M Fast
100M Easy
Rest 5 Min Between Sets
Extra
Technique: Rope Climbs (If able, try legless)
In 8 Minutes
Tier 1: Accumulate 4 Rope Climbs
Tier 2: Accumulate 6 Rope Climbs
Tier 3: Accumulate 8 Rope Climbs
At Home METCON
Metcon (Distance)
AMRAP 30:
Max Meter Run (or Any Machine)
Every 5 Minutes [Starting at 0:00]
5 Devil’s Presses or 10 Burpees
10 Dumbbell Hang Power Snatches
15 Jump Squats or Jump Squats Over Dumbbell
CrossFit Allen 