WEDFEB18

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Movement Prep

Primer

2 Rounds for Quality

10 Banded Glute Bridges

10 Banded Air Squats

10 Dead Bug Angels

10 Scap Push-Ups

Conditioning

Metcon (3 Rounds for reps)

“Caesar’s Palace”

Teams of 3

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/135)

Max Back Squats (225/155)

Rest 3 Minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

Max Deadlifts (275/185)
*Athletes will split reps (try to split evenly), with one person working at a time

*The scored portions are total reps completed at the final barbell

*Enter your total reps at the final back squat, bench press, and deadlift bars separately

Extra

Midline

Not For Time:

50 GHD Sit-ups

50 Rower Pike-ups

50 V-ups

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