CrossFitAllen – CrossFit
Warm-Up
General Warm-up and Stretch, then..
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength
Push Jerk (Heavy set of 3)
Athletes will have 12 minutes to find their heavy set of 3 Push Jerks (from rack)
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Bruiser”
AMRAP 12:
15 Push Jerks (95/65|R+115/85)
30 Air Squats
45|R+ 60 Double Unders*
*60 singles for scaled
Extra
EMOM for 8 Minutes:
Odd: 12-15 Wall Ball shots
Even: 12/9 Cals on Bike
CrossFit Allen 