CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Strength
Pausing Front Squats (Set of 3 Every 2 Minutes by 5 Sets)
On the 2:00 x 5 Sets:
3 Tempo Front Squats
3 Seconds Down + 3 Seconds Hold
Start at 60% and Build to Moderate Set
Conditioning
Metcon (Time)
“Acid Reflux”
4 Rounds For Time:
10 Chest-to-Bar Pull Ups (or Regular)
12/9 Calorie Assault Bike
9 Thrusters (95/65#)
====R+====
4 Rounds For Time:
15 Chest-to-Bar Pull Ups
12/9 Calorie Assault Bike
9 Thrusters (115/85#)
====Fitness====
4 Rounds For Time:
15 Jumping Pull Ups
10/7 Calorie Assault Bike or Row
9 Thrusters (65/45#)
Time Cap 16 Minutes
Cool Down
GROUP STRETCH
1:00 Child’s Pose + Groin Stretch
:30 Figure 4 (each side)
:30 Eagle Arms (each side)
1:00 Couch Stretch (each side)
At Home METCON
Metcon (Time)
5 Rounds for Time:
15 DB Bent-Over Row
200m Run (or Bike Erg 15/12 cals)
9 DB Thrusters