CrossFitAllen – CrossFit
Warm-Up
30 Seconds
PVC Pass Throughs
Hollow Hold
PVC Overhead Squats
Arch Hold
PVC Sotts Press
Hollow Hold
PVC Snatch Balances
Arch Hold
PVC Squat Snatches
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Strength
Snatch (Build to a Heavy Single)
Conditioning
Metcon (Time)
“Snake Bite”
21-15-9:
Squat Snatch (95/65 | R+ 115/85)
Pull-Ups/ R+ Chest to Bar Pull-ups
Extra
Capacity Builder
5 Sets, Not For Time:
60 Unbroken Double Unders
– Followed immediately by:
Max Unbroken Pull-Ups/ Push-Ups or Ring Muscle-ups
