FRISEPT6

CrossFitAllen – CrossFit

Warm-Up

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)

Strength

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)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

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

Extra

5 Min AMRAP:

25 Double Unders/ 50 Singles

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