WEDOCT16

CrossFitAllen – CrossFit

Warm-Up

General Warm-Up and Stretch, then…

BB Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press and Reach

5 Front Squats

5 Push Press

5 Thrusters w/ 3 second pause at bottom and top

5 Deadlifts

Strength

Thruster (Heavy Set of 3)

Athlete has 10 minutes to work up to a heavy set of 3 Thrusters

Conditioning

Metcon (Time)

“Child’s Play”

3 Rounds:

10 Thrusters (95/65|R+115/85)

20 Deadlifts (95/65|R+115/85)

50 Double Unders*
*Sub 75 Single Unders

Extra

400m Jog/1000m Bike

1:00 Couch Stretch e/ side

400m Jog/1000m Bike

1:00 BB/KB/DB Dead Hang off Box

400m Jog/1000m Bike

1:00 Banded Calf Stretch e/ side

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