CrossFitAllen – CrossFit
Warm-Up
Calf/Ankle Stretch
1:00 Easy Pace Bike
5 Inchworm-Seal-Pushup
10 Spidey w/ a Twist (5 e/s)
:30 Moderate :30 Fast Bike
1:00 Lying Chest Opener (:30 e/s)
then…
20 Single Unders
Samson Lunges
20 High Slow Single Unders
Quad Stretch
20 Double Taps/Double Unders
Front Rack Stretch
Strength
Push Press (In 8 Minutes, build to a Heavy Single Push Press)
Athletes will have 8 minutes to work up to a heavy single Push press
then…
In 3 Minutes, complete 1 set of max Push Press at 80% of your heavy for the day
Conditioning
Metcon (Time)
“Tri-Angle”
5 Rounds For Time w/ 30 Minute Cap:
20/15 Calorie Bike
30|R+40 Hand Release Push-ups
40|R+60 Double Unders
====FITNESS====
5 Rounds For Time w/ 30 Minute Cap:
15/12 Calorie Bike
30 Hand Release Push-ups
60 Single Unders
Extra
AMRAP 10:
3 Wall Walks
3 Toes to Bar
3 Wall Walks
6 Toes to Bar
3 Wall Walks
9 Toes to Bar
…
[Add 3 Toes to Bar Every Round]
At Home METCON
Metcon (Time)
5 Rounds For Time:
400 Meter Run
30|R+40 Hand Release Push-ups
40|R+60 Double Unders or 90 Singles
CrossFit Allen 