CrossFitAllen – CrossFit
Conditioning
Metcon (Time)
“TURN & BURN”
3 Rounds:
15 Double Dumbbell Squats
15 Double Dumbbell Shoulder to Overhead|R+ Hand Stand Pushups
400 Meter Double Dumbbell Farmer’s Carry
3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead
Dumbbells: (50’s/35’s)
====FITNESS====
3 Rounds:
12 Double Dumbbell Squats
12 Double Dumbbell Shoulder to Overhead
300 Meter Double Dumbbell Farmer’s Carry
3 Rounds:
35 Air Squats
12 Double Dumbbell Shoulder to Overhead
Dumbbells: (athlete’s choice)
Extra
3×3 Front Squat
After every set for quality. . .
10 Single Dumbbell High Plank Pull Throughs
1:00 Plank
Extra
5 Sets of 6 Bench Press at 60% 1RM
At Home METCON
Metcon (Time)
3 Rounds:
45 Air Squats
15 HSPU or Hand Release Push Ups
400 Meter Double Dumbbell Farmer’s Carry
3 Rounds:
45 Air Squats
15 HSPU or Hand Release Push Up
CrossFit Allen 