CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch, then…
Lats Foam Roll: 1 Minute Each Side
Barbell Thoracic Opener: 2 Minutes
Wrist Stretch: 30 Seconds Each Direction
Strength
Pausing Deadlift EMOM (8 Minute EMOM (Heavy set of 2 Pausing DLs))
EMOM 8 Working toward a heavy set of 2 pausing Deadlifts
*pause for 2 seconds at knee, and 2 seconds at top of DL
Conditioning
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Scaling options…
https://www.youtube.com/watch?v=qWeO-V3N2Bk&feature=youtu.be
Extra
Hamstring Foam Roll:
1-2 Minutes Each Side
Lower Back Foam Roll:
1-2 Minutes
Lats Foam Roll:
1-2 Minutes Each Side
CrossFit Allen 