CrossFitAllen – CrossFit
Warm-Up
Gen warmup and stretch, then…
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength
Back Squat (3 sets of 5 )
– Athletes will work through 3 working sets of 5 heavy reps, record heaviest set
– They have the choice to increase weight each set or stay at the same challenging load across all 3
Conditioning
Metcon (Time)
“Dirty Water”
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row
Extra
Part A – Snatch Grip Sotts Press
5 Minutes to Build to Moderate Set of 3
Part B – Snatch Drop
5 Minutes to Build to Moderate Set of 3
CrossFit Allen 