CrossFitAllen – CrossFit
Mobility
Spend a few minutes rolling out the quads, hips, and lats, then…
1:00 of Each
-Couch Stretch
-Active Spiderman w/ twist
-Banded Lat Stretch
Warm-Up
30 Seconds each:
Jumping Jacks
Kettlebell Deadlifts
Single Arm Kettlebell Strict Press (30s Each Side)
Low Box Step-ups
Russian Kettlebell Swings
Barbell Strict Press & Reach
Low Box Jumps
American Kettlebell Swings
Barbell Push Press
*Performed With Light Kettlebell
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Jack”
AMRAP 20:
10 Push Press (95/65|R+115/85)
10 Kettlebell Swings (53/35|R+70/53)
10 Box Jumps (24/20)
*Athletes can choose a weight on the barbell and kettlebell that they are able to complete the 10 reps in 1-2 sets each round during the workout
*We’re looking to complete somewhere between 8-10+ rounds today, or a round every 2:00-2:30
Extra
Recovery Bike
3 Rounds:
3:00 Recovery Bike
Between sets, 15 GHD Sit-Ups or 30 Ab Mat Sit Ups
