CrossFitAllen – CrossFit
Mobility
Spend :30-:45 Rolling/Smashing each of the following:
Calf,Glutes,Quads,Hip Flexor and/or Psoas, Lats, Chest then…
Barbell Thoracic Opener: 2 Minutes
https://www.youtube.com/watch?v=4_DUZpPAhVc
Warm-Up
General Warm-Up and Barbell Warm-Up
Conditioning
Metcon (Weight)
“Body Slam”
On the 4:00 x 5 Rounds:
25 AbMat Sit-ups|R+ 15 GHD Sit Ups
15 Kettlebell Swings (53/35|R+70/53)
5 Push Press
Build in Weight on the Push Press
+Your score is the heaviest weight lifted on the 5 sets of Push Press
+The barbell will start from the floor, so the push press weights should be loads that you can also clean
+The 5 reps are meant to be completed unbroken
+You can aim to start around 55-60% of your 1RM Push Press and steadily build over the 5 sets
Extra
For Time:
1600m Bike (Rest 3 Minutes)
800m Bike (Rest 2 Minutes)
400m Bike (Rest 1 Minutes)
800m Bike (Rest 2 Minutes)
1600m Bike
CrossFit Allen 