FRIOCT4

CrossFitAllen – CrossFit

No Extra Today on purpose – come tomorrow.

Warm-Up

30 Seconds

Easy Single Unders

Glute Bridges

Front Plank

High Single Unders

Single Leg Glute Bridges (30 Seconds Each Side)

Side Planks (30 Seconds Each Side)

2 Rounds

1 Minute Wall Sit

30 Seconds Slow Air Squats

Strength

Back Squat (3 Challenging Sets of 6 )

-Athletes have the choice to build in weight or stay at the same challenging weight across

-Before the 3 sets of 6, athletes can take 3-4 warmup sets to build to their first “”working”” set of the day

Conditioning

Metcon (Time)

“Underbelly”

50-35-20:

Double Unders

AbMat Sit-Ups

Directly Into…

50-35-20:

Double Unders

Air Squats

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