WEDAUG21

CrossFitAllen – CrossFit

Warm-Up

30 Seconds

Medicine Ball Deadlifts

Push-up to Down Dog

Glute Bridges

Medicine Ball Strict Press

Push-up to Down Down

Single Leg Glute Bridges (30 Seconds Each)

Medicine Ball Squats

Push-up to Down Dog

Front Plank Hold

Conditioning

Metcon (3 Rounds for reps)

“Frank the Tank”

AMRAP 6:

Buy-In: 50 Wallballs

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 6 Minutes

AMRAP 6:

Buy-In: 35 Wallballs

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 6 Minutes

AMRAP 6:

Buy-In: 20 Wallballs

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

Extra

Every 90 secs for 10 rounds:

3 T&G Power Cleans @ 75-80% of max + 15 DU’s

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