CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
Pigeon Pose on Box: 45 Seconds Each Side
Dumbbell Assisted Straddle Stretch: 45 Seconds
Calf/Ankle Stretch: 30 Seconds Each Side
Conditioning
Metcon (Time)
Burpee Cycling [From 0:00-7:00]
For Time:
35|R+50 Burpee Box Jump Overs (24″/20″)
Metcon (AMRAP – Rounds and Reps)
“Pull It Together” [On the 7:00 to 20:00]
AMRAP 13:
600/500 Meter Row
9 Deadlifts (225/155|R+275/185)
12 Single Dumbbell Burpee Box Step-Overs (24″/20″)
*stagger heats by 2:30
*have bikes ready if there is an overlap (bike meters = 1,200/1,000)
At Home METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 13:
15 Lateral Squat Jumps Over Dumbbells
12 Double Dumbbell Deadlifts
9 Burpees
Extra
Handstand Walk Speed Conditioning
5 Rounds of AMRAP 1:
20 Double Unders
Max Distance Handstand Walk
Rest 30 Seconds Between Rounds