CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch, then…
Movement Prep
Strength
Push Press (4 Sets of 6 Reps)
*12 Minutes to work up to and complete 4 sets
*Same Weight Across Sets
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Speedo”
Teams of 3
AMRAP 20:
300 Meter Row
20 Plate Hops (15lb Plate)
10 Thrusters (65/45)
*Complete Full Rounds Before Switching
*time spent working is meant to be completed at a very fast pace
Extra
3 Sets For Quality:
10 Single DB Overhead Walking Lunge Steps (each arm)
10 DB Bent Over Rows (each arm)
