FRIMAR6

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then..

Movement Prep

Strength

Overhead Squat (Heavy Set of 3)

*Athletes will have 15 minutes to work up to a heavy set of 3 Overhead Squats

*From the rack

Conditioning

Metcon (AMRAP – Rounds and Reps)

“FaceTime”

AMRAP 10:

15 Overhead Squats (75/55|R+95/65)

12 Sumo Deadlift High Pulls (75/55|R+95/65)

9 Pull-ups|R+ C2B Pull-ups

Extra

Front Squat

7 Sets of 1:

5-Pause Front Squat

https://www.youtube.com/watch?v=q8QrXR6K7FA&feature=youtu.be

Set 1: 50%

Set 2: 55%

Set 3: 60%

Set 4: 65%

Sets 5-7: 65-75%