CrossFitAllen – CrossFit
Warm-Up
General Warm-Up and Stretch, then
BB Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Front Squats
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Squats
T2B Prep:
10 Scap Pullups
8 Hollow Arch Swings
6 Knee Raises
4 Straight Leg Raises
2 T2B
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Mind Control”
AMRAP 16:
7 Toes to Bar
7 Front Squats (115/85|R+135/95)
200 Meter Run
Extra
Not for Time
30-20-10 Cal Row
10-20-30 Cal Bike
