CrossFitAllen – CrossFit
Warm-Up
Quick General Warm-up Followed by a Quick Stretch, then…
5 BB Good Mornings
5 Elbow Rotations
5 Back Squats
5 Snatch Grip press and reach
5 Snatch grip Deadlifts
5 High Hang Power Snatch
5 Hang Power Snatch (working on cycling)
Strength
Back Squat (6 Minute EMOM of 4 Back Squats @ 70-80% of 1 rep )
Conditioning
Metcon (AMRAP – Reps)
“Thumb War”
Teams of 4(depending on class size)
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Row Calories
1 Minute Rest
Each teammate starts at a different station
Add total reps for all teammates from all stations (this will be a high number) Keep the rower going throughout the workout…no reset
Goal is to stay consistent across the 5 rounds
Extra
Run 1 mile
*10 pushups and 15 air squats every 400m
(sub 3200m bike w/ pushups and air squats every 800m)
