MONFEB24

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

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