CrossFitAllen – CrossFit
Conditioning
Metcon (Time)
“NO SHOES, NO SHIRT, NO PROBLEM”
For Time [38 Minute Cap]:
2 Minutes On, 1 Minute Off
1,600 Meter Row
80 Toes to Bar
3,200 Meter Bike
====R+====
4,000 Meter Bike
100 Toes to Bar
2,000 Meter Row
====FITNESS====
1,200 Meter Row or 2,400 Meter Bike
80 Knees to Chest
2,400 Meter Bike or 1,200 Meter Row
*Score = Time it takes to complete the workout
*If time capped, add 1 second to your time for every missed rep.
*Notice the difference in order of Row and Bike between RX and RX+…
*Fitness can go in any order based on availability
Extra
5×1 Deadlift
After every set. . .
0:30 Side Plank (each side)
0:30 Banded Clamshells (each side)
Extra
Legless Rope Climb:
AMRAP 3: Max Legless Rope Climbs
If unable to do legless, test max rope climbs in 3 Minutes
At Home METCON
Metcon (Time)
For Time [38 Minute Cap]:
1 Mile Run
2,000 Meter Row/ 4,000 Meter Bike/ 500 Single Unders
200 Sit-Ups
2 Minutes On, 1 Minute Off