THUDEC12

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

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