WEDSEPT25

CrossFitAllen – CrossFit

Warm-Up

6 Minutes For Quality:

Buddy 1

1 Round:

5 Ring Rows

10 Kettlebell Goblet Squats (Light Weight)

15 Sit-ups

Buddy 2

Easy Row

*Switch Stations When Buddy 1 Finishes Their 1 Round of Rows, Squats, and Sit-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

METCON

Metcon (Time)

“Workaholic”

3 Rounds:

21/15 Calorie Row

15 Chest to Bar Pull-ups|R+ 7 Bar MUs

Directly Into…

3 Rounds:

21 Kettlebell Swings (53/35)

15 Thrusters (75/55|R+95/65)
C2B and Thrusters-choose a variation/weight you can complete 15 reps in 3 sets or less

Extra

3 Rounds:

50ft Bottoms Up KB Waiters walk (each arm)

20 Supermans

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