CrossFitAllen – CrossFit
Warm-Up
General Warm-Up and Stretch, then…
General Barbell Warmup
Strength
Back Squat (EMOM 9 min of 1 Tempo Back Squat)
Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand
Build or Maintain across all sets
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Flinstones”
AMRAP 20:
50 Wallballs (20/14)
40/30 Calorie Row/Bike
30 Toes to Bar
20 Alternating Dumbbell Snatches (50/35)
+In this longer AMRAP workout, we’re looking to choose weights and variations that allow us to complete somewhere in the 1+ to 2+ round range
+This works out to 1 round every 8-12 minutes
Extra
COOL DOWN
1. Lat Foam Roll:
1-2 Minutes Each Side
2. Calf Foam Roll:
1-2 Minutes Each Side
3. Quad Foam Roll:
1-2 Minutes Each Side
