FRIFEB14

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

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