CrossFitAllen – CrossFit
Warm-Up
General Warmup and stretch, then…
Barbell Warmup
5 Good Mornings
5 Back Sqauts
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength
Pause Back Squat Complex (Build to Heavy Complex:)
Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat
-The first rep requires a 3 second pause in the bottom, while the second rep requires no pause
Conditioning
Metcon (Time)
“Step Aerobics”
3 Rounds For Time:
20 Single DB Goblet Squat|R+10 Single DB Overhead Squats
20/14 Calorie Row
20 Single Dumbbell Box Step-ups (10 Each Side)to a 24/20 inch box
DB Weight (50/35)
*Start 2nd wave after 2 minutes
*Athlete can hold DB any way on the step-ups
Extra
3 rounds
12 Banded Monster Walks
12 Wall Angels
12 Banded Glute Bridges
12 Upside Down KB Kneeling Press
