CrossFitAllen – CrossFit
Warm-Up
General Warm-Up and Stretch, then…
Child’s Pose: 1 Minute
Wrist Stretch: 1 Minute
Front Rack Stretch: 1 Minute
then…
Movement Prep with an emphasis on Pull-ups
Primer
2 Sets For Quality:
:30s Second Barbell Overhead Hold
:30s Second Dead Hang
:30s Second Superman Hold on Ground
:30s Hollow Hold on Ground
*The emphasis here is to improve our overhead position, as well as reinforce the positions required for kipping or butterfly pull-ups
Conditioning
Metcon (Time)
“Aleve” Rx
For Time:
Buy-In: 800m Run
21-15-9
Shoulder to Overhead (115/75)
Pull-ups
Cash-Out: 800m Run
——————————————
“Aleve” Rx+
For Time:
Buy-In: 50/35 cal Bike
21-15-9
Shoulder to Overhead (135/95)
Chest-to-Bar Pull-Ups
Cash Out:50/35 cal Bike
Extra
Body Armor
3 Sets:
:20 Seconds Waiter Squat Hold (Each Side)
Max Strict Pull-ups
5 Tempo Romanian Deadlifts (5 Seconds Down)
CrossFit Allen 