CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch including:
Wrist Stretch (Fingertips Forward): 30 Seconds
Quads Foam Roll: 1 Minute Each Side
Squat Hold: 1 Minute
Lats Foam Roll: 1 Minute Each Side
Child’s Pose (Hands on Foam Roller): 1 Minute
Wrist Stretch (Fingertips Away): 30 Seconds
Movement Prep
Movement Prep
10 Scap Pull-ups Video
10 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups (Hear the Breath)
3 Pull-ups + 6 Breaths + 3 Pull-ups
5 Pausing Front Squats (3 Seconds in Bottom)
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10 Dip + Drives
5 Push Press
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5 Thrusters (Hear the Breath)
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3 Thrusters + 6 Breaths + 3 Thrusters
Conditioning
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Extra
Handstand Walk Practice
15 Minute Recovery Bike
On the 3-6-9-12:
1 Minute of Handstand or HS Walk Practice
CrossFit Allen 