CrossFitAllen – CrossFit
Warm-Up
Gen Warmup and Stretch, then….
Barbell Warmup:
5 Good Mornings
5 Reverse Lunges (Each Side)
5 Strict Press & Reach,
Movement Prep:
10 Second Dip Hold
5 Slow Dips
5 Push Press
5 Push Jerks
Strength
Push Jerk (Build to a Heavy Set of 3 in 5 sets)
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Beef Jerky”
AMRAP 12:
21 Kettlebell Swings (53/35)
14 KB Reverse Lunges (hold KB in Front Rack)
7 Push Jerks (135/85 | R+ 165/115)
**Push Jerks from the ground
Extra
Muscle Snatch
5 Sets of 3: Muscle Snatch
Squat Snatch Stamina
Every 90 sec x 5:
5 “Touch and Go” Squat Snatches
Same load across all sets.
