CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Strength
Front Squat (E2MOM for 8 Minutes: 5 Front Squats)
*Every 2 Minutes for 4 Rounds, athletes will complete 5 Front squats from the rack
*Athletes can build over the 4 rounds or stay at a heavy for all 4
Conditioning
Metcon (Time)
“ALL BALL”
For Time w/ a 22 Minute Cap
42-30-18:
Wall Balls (20/14)
Hand Release Push-Ups
Calorie Row
Women’s Calories: 34-24-14
====FITNESS====
34-24-14:
Wall Balls (athlete’s choice)
Hand Release Push-Ups
Calorie Row
Women’s Calories: 28-20-12
Extra
Bodyweight/Tone:
10-9-8-7-6-5-4-3-2-1:
Strict Ring Dips
Weighted Sit Ups
Extra
Strength: Bench Press
1. Build to a Heavy Single
2. 4 Sets of 3 Bench Press at 80% of 1 RM Bench
At Home METCON
Metcon (Time)
42-30-18:
Air Squats
Hand Release Push-Ups
600-400-200 Meter Run
*Score = Time it takes to complete the workout
CrossFit Allen 