WEDNOV13

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

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