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
50 Meter Jog
50 Meter Sprint
Conditioning
Metcon (Calories)
“TRI SPRINT INTERVALS V2”
5 Rounds:
AMRAP 4:
300 Meter Run
20/15 Calorie Bike
Max Calorie Row
===FITNESS===
200 Meter Run
15/12 Calorie Bike
Max Calorie Row
Rest 4 Minutes Between Rounds
*Score = Sum Total Row Calories
Extra
6-8 Sets:
Clean Pull + Squat Clean @75-90% 1RM Squat Clean
Extra
Focus Work
Pick 1-2 Movements and work for 10-15 Minutes:
HSPUs
HS Walks
Ring/Bar Muscle Ups
Double Unders
Odd Object Movment (sand bag, farmer’s carry, OH walk)
At Home METCON
5 Rounds:
AMRAP 4:
300 Meter Run|Fitness 200 Meters
20 Burpees
Max Double Unders
Rest 4 Minutes Between Rounds
CrossFit Allen 