CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch, then…
Movement Prep
Strength
Back Squat (15 Minutes to complete the following sets: )
Based off of 5 Rep Max
9@80%
6@90%
3@100%
1@110%
1@115%
1@120%
Conditioning
Metcon (Time)
“Deadliest Catch”
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
Extra
3 Giant Sets:
8 Banded Stiff-Legged Deadlifts
16 Psoas March Steps (8 Each Leg)
24 GHD Sit-ups
