TUEDEC3

CrossFitAllen – CrossFit

Warm-Up

General Warm-Up, then…

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Pec Stretch on Wall: 30 Seconds Each Side

General Barbell Warmup

Movement Prep

Movement Prep

5 Jump in Place

5 Jumps to PVC Target

_

5 Push Press

5 Push Jerks

https://youtu.be/hcRx9CcJjhM

Strength

Push Press + 2 Push Jerk Complex (15 minutes to complete their 5 working sets )

5 Sets:

1 Push Press

2 Push Jerks
*Build or Maintain throughout the 5 sets

*From Rack

Conditioning

Metcon (Time)

“Little Dipper”

21-15-9:

Push Jerks (115/85|R+135/95|R++155/105)

Lateral Barbell Burpees

Extra

Body Armor

3 Giant Sets:

5 Double Kettlebell Hang Cleans

100 Meter Double Kettlebell Front Rack Carry

20/15 Calorie Bike/Row

30 Banded Pull-Aparts

Rest 2 Minutes Between Sets

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