FRIFEB28

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Dumbbell Ankle Stretch: 30 Seconds Each Side

Dumbbell Squat Hold: 1 Minute

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Paypal”

Teams of 3

AMRAP 20:

30 Strict Pull-ups

40 Strict Dumbbell Presses (35’s/25’s)

50 Back Squats*

Round 1: 155/105

Round 2: 185/135

Round 3: 205/145

Round 4: 225/155

Round 5: 245/165 (Max Reps)
*One athlete works at a time in this team of 3 workout

*Teammates can split up reps however they see fit

*Complete all reps at one movement before progressing to the next

*The score at the end of the 20 minutes is total rounds and reps completed

Extra

Quads Foam Roll:

1-2 Minutes Each Side

Lats Foam Roll:

1-2 Minutes Each Side

Glutes Foam Roll:

1-2 Minutes Each Side

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s