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%