CrossFitAllen – CrossFit
Warm-Up
2:00 Easy Bike/Row
0:30 Active Spiderman
0:30 Dive Bombers
1:00 Moderate Bike/Row
0:30 Active Samson
0:30 Alternating Quad Stretch
0:30 Fast Bike/Row
0:30 Alternating Side Lunge
0:30 Alternating Cradle Stretch
Skill
Spending 8 Minutes on a specific skill:
Double Unders
Pistols
Rope Climbs
Pull Ups
Muscle Ups
Hand Stand
Hand Stand Walks
Getting Upside Down
Kipping Swings
etc…
Conditioning
Metcon (No Measure)
“GOAT DAY”
EMOM 20:
Minute 1: Movement 1
Minute 2: Movement 2
*Athletes will switch between GOAT movements for 20 minutes.
*Feel free to choose Row/Bike/Ski as one of your movements
*No Score
Extra
2 Rounds. . .
1:00 Pigeon Pose (each side)
0:30 Chest Opener Stretch (each side)
1:00 Couch Stretch (each side)
0:30 Child’s Pose (both hands reach to the L/R)
At Home METCON
Metcon (No Measure)
EMOM 20:
Minute 1: 15 Kettlebell Swings + Max Wall Walks/Inchworm to Push Up
Minute 2: Single Unders
CrossFit Allen 