WEDDEC18

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then,

Banded Samson Stretch: 1 Minute Each Side

Banded Hamstring Stretch: 1 Minute Each Side

Banded 3-Way Shoulder: 40 Seconds Each Position

Primer

3 Rounds:

10 Banded Good Mornings

100 ft Single KB Overhead Walk (switch arms at 50ft)

10 Single Leg Glute Bridges (each leg)

10 Banded PVC Lat Pulldowns

Conditioning

Metcon (Time)

“Happy Hour”

3 Rounds:

12 Power Cleans (135/95|R+155/105)

12 Chest to Bar Pull-ups

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

12 Toes to Bar
*go a little heavier on the barbell and challenge yourselves on the gymnastics

*Looking to complete these 12 reps in 3-4 sets maximum today

Extra

Body Armor (A)

3 Giant Sets:

10 Bent Over Barbell Rows

50 Band Pull-Aparts

Rest 1 Minute Between Sets

Body Armor (B)

3 Giant Sets:

Max Effort L-Sit

7 Slow Hip and Back Extensions

Rest 1 Minute Between Sets

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