THURJAN16

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

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