SATFEB26

CrossFitAllen – CrossFit

Warm-Up

1:00 Easy Row

1:00 Easy Bike

0:30 Active Samson

0:30 Alternating Quad Stretch

1:00 Easy Row

1:00 Easy Bike

0:30 Downdog

0:30 Knuckle Draggers

0:30 Left Ankle Circles (0:15 clockwise/ 0:15 counterclockwise)

0:30 Right Ankle Circles (0:15 clockwise/ 0:15 counterclockwise)

0:30 Skater Hops

0:30 Line Hops

Conditioning

Metcon (AMRAP – Reps)

“TRI SPRINT INTERVALS V1”

5 Rounds:

AMRAP 4:

30/20 Calorie Row

20/15 Calorie Bike

Max Burpees in Remaining Time

===FITNESS====

20/15 Calorie Row

15/12 Calorie Bike

Max Burpees in Remaining Time

*Rest 4 Minutes Between Rounds

*Score is total burpees across all 5 rounds

Extra

Clean & Jerk:

Build to a Heavy Triple

At Home METCON

Metcon (AMRAP – Reps)

5 Rounds:

AMRAP 4:

200 Meter Run

30 Burpees

Max Double Unders

Rest 4 Minutes Between Rounds
Score is total Double Unders across 5 rounds

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