CrossFitAllen – CrossFit
Warm-Up
General Warmup + Dynamic Stretch, then:
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
Strength
Deadlift – 6,4,2
Deadlift (6,4,2 – DO NOT DROP WEIGHT – UP & Down)
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2
Score is total weight for all 3 rounds (Ex: 225 (6) + 250 (4) + 275 (2) = 750)
Conditioning
Metcon (AMRAP – Reps)
“Optimus Prime”
AMRAP in 7 min:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155 | R+ 275/205)
– Pick a weight on DL not too light but that you can do unbroken
– Score is total number of WB in 7 min
Extra
3 Supersets:
200 M Farmers Carry (53/35)
20 GHD Sit-ups
Rest 90 sec between.
