CrossFitAllen – CrossFit
Warm-Up
1:00 Row
PRACTICE TRANSITION
1:00 Bike
0:15 Inchworm to Push-up
0:15 Alternating Quad Stretch
0:30 Row
PRACTICE TRANSITION
0:30 Bike
0:15 Active Spiderman
0:15 Alternating Side Lunge
0:30 Row
PRACTICE TRANSITION
0:30 Bike
Conditioning
Metcon (Time)
“Ergalicious”
[Team of 2…50 Minute Cap]
20 Rounds For Time [10 Rounds Each]:
250/200 Meter Row
500/400 Meter Bike
===FITNESS====
200/160 Meter Row
400/350 Meter Bike
-Partners switch after full rounds
-Each partner completes 10 rounds
-Athletes can push harder/go faster because they have a 1:1 work to rest ratio
Extra
Bench Press:
5 Sets:
1 Rep @ 75-85% 1RM
Extra
JT or Strict JT:
21-15-9
HSPUs
Ring Dips
Push-Ups
or
Strict HSPUs
Strict Ring Dips
Push Ups
At Home METCON
Metcon (Time)
10 Rounds For Time:
15 Burpees
200 Meter Run
Rest 1 Minute Between Rounds