FRIJUNE14

CrossFitAllen – CrossFit

Warm-Up

2 Sets:

50 ft e/side one arm Farmer’s Carry

5 e/side Cossak Squats

12 Banded Face Pulls https://youtu.be/2Rhle7RXpzE

Strength

4 Sets:

5 ea/leg DB Bulgarian Split Squat – https://youtu.be/kx-R70au0Ws

5 Seated DB Press

Bulgarian Split Squat (1 X 5)

Seated DB Press (1 X 5)

Conditioning

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
One Minute at each station for max reps

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