CrossFitAllen – CrossFit
Warm-Up
General Warm-up and Stretch, then…
Movement Prep
10 Scap Pull-ups
10 Second Hollow Hold on Bar
10 Second Arch Hold on Bar
10 Seconds Movement – Then Stop:
10 Seconds Kip Swing
10 Second Knees Up
10 Seconds Knees Higher
10 Walking Lunges
6 Single DB Front Rack Lunges
Conditioning
Metcon (Time)
“Cement Truck”
Every 5 Minutes x 5 Rounds:
400 Meter Run
12 Single DB Front Rack Lunge (50/35)
15 Toes to Bar
+Your score today is the slowest of the 5 rounds
+If you are not finishing the T2B, scale the run (300m or 200m)
Extra
3 Giant Sets:
9 Suitcase Deadlifts (Each Side)
15 Weighted Glute Bridges
30 Banded Pull-Aparts
Rest 2 Minutes Between.
