WEDMAR11

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Movement Prep

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Bergeron Beep Test”

On the Minute For as Long as Possible (20 Minute Cap):

7 Thrusters (75/55)

7 Pull-ups

7 Burpees
*When athletes are no longer able to complete the work within the minute, the workout is done

*The score is total completed rounds and reps

*The goal is to choose weights, rep schemes, and movement variations that allow for at least 10 rounds

*If athletes are not able to make it to ten minutes, continue to complete the workout AMRAP style until 10:00 on the clock

Extra

Midline

3 Giant Sets:

10 Rower Pike Ups

https://www.youtube.com/watch?v=bNWlIZOA0PI&feature=youtu.be

30 Hollow Body Scissor Kicks

https://www.youtube.com/watch?v=Aomuy4-nArc&feature=youtu.be

50′ Quadruped Crawl

https://www.youtube.com/watch?v=DepWnoepBD8&feature=youtu.be

Rest 2 Minutes Between Sets

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