FRIDEC27

CrossFitAllen – CrossFit

Warm-Up

General Warmup

Pec Stretch on Wall: 30 Seconds Each Side

Child’s Pose on Box: 1 Minute

Drop Ankle Stretch: 30 Seconds Each Side

Barbell Warmup

Movement Prep

Primer

2 Sets For Quality:

:30s Second Barbell Overhead Hold

:30s Second Dead Hang

:30s Second Superman on Ground

:30s Second Holllow Arch on Ground

Conditioning

Metcon (Time)

“Water Weight”

3 Rounds:

25 Overhead Squats (75/55)

15 Chest to Bar Pull-ups

300m Run

15 Burpee Box Jumps (24/20)

R+

3 Rounds:

25 Overhead Squats (95/65)

8 Bar Muscle Ups

400m Run

15 Burpee Box Jump Overs (24/20)

Extra

Rope Climb Conditioning

5 Sets:

15 GHD Sit-ups

3 Rope Climbs

Rest 1 Minute Between Sets

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