CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Strength
Bench Press (4-4-3-3-2-2)
*In 15 Minutes, complete the following sets, increasing weight
*Score is heaviest set of 2
Conditioning
Metcon (AMRAP – Rounds and Reps)
“JUST THE TWO OF US”
AMRAP 10:
9 Thrusters (75/55)
35 Double Unders
===FITNESS===
9 Thrusters (55/35)
55 Single Unders
Extra
Strength:
5-4-3-2-1-2-3-4-5:
Front Squat Building to a Heavy, then back down
After each set. . .
10 Slow Candlesticks
20 Flutter Kicks
Extra
Accessory: Bodyweight/Pushing
3 Rounds:
:30 Wall Walks
:30 Belly to Wall Handstand Holds
Rest 1:00
At Home METCON
Metcon (AMRAP – Rounds and Reps)
Part 1:
4-4-3-3-2-2
Dumbbell Bench Press
OR
15-15-12-12-9-9
Push Ups
*Do Not Score
Part 2:
AMRAP 10:
9 Dumbbell Thrusters
35 Double Unders (55 Single Unders)
CrossFit Allen 