CrossFitAllen – CrossFit
Warm-Up
Gen warmup and stretch, then….Movement Prep
With a Light Kettlebell & Empty Barbell – 2 rounds:
10 Russian Kettlebell Swings
5 Kettlebell Swings
5 Barbell Strict Press
5 Barbell Push Press
Conditioning
Metcon (AMRAP – Rounds and Reps)
“30 Rock”
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
300 M Run
30 Toes to Bar
Extra
Overhead Walking Lunge
On the 2:00 x 4 Sets:
50′ Barbell Overhead Walking Lunge
