CrossFitAllen – CrossFit


Gen Warm–up and stretch, then:

Barbell Warm-up:

5 Good Morning

5 Elbow Rotations

5 Strict Press (focus – bar path – don’t go around face)

5 Dip Holds (Focus – knees out, hip over heel , 2-4 inch dip)

5 Push Press (Focus – chest up, extend then press, head through)


Push Press (4 X 3 Reps – 70-80% of Max)

– Work up to 70-80%, then one weight all four sets (too easy/ add weight)


Metcon (AMRAP – Rounds and Reps)


200 Meter Run

15 Push Press (95/65 | R+ 115/85)

6 Strict Pull-Ups (R+ 3 Rope Climbs)
– Pick weight that you can get at least 10 in a row when fresh

– Scale PU’s with les reps or light band


5 Min AMRAP:

25 Double Unders/ 50 Singles

15 KB Swings (53/35) – scale with less weight to complete without dropping

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