CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
Couch Stretch: 1 Minute Each Side
Calf Stretch On Post: 30 Seconds Each Side
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Double-Edged”
TEAMS OF 2
AMRAP 20:
500 Meter Assault Bike
30 Double Unders
10 Burpees
Switch After Full Rounds
*Sub 60 Singles
*Each 100 Meters on the bike = 1 Rep
Cash Out
3 Sets:
:30 Banded Pull-Aparts
:30 Side Plank (Each Side)
:30 Banded Front Plank https://www.youtube.com/watch?v=22rySeiu32s&feature=youtu.be
At Home METCON
Metcon (Time)
7 Rounds For Time:
30 Double Unders
20 Shuttle Runs [10 Meters]
10 Burpees
*Sub 60 Single Unders
Extra
Gymnastics Conditioning
Not For Time:
25 Strict Handstand Push-ups
25 Kipping Handstand Push-ups