THUMAR19

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Movement Prep

Conditioning

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest
WBs 20/14

Men’s BB 75#

Women’s BB 55#

*Record each Round

Extra

Wrist Stretch: 1 Minute

Quads Foam Roll:

1-2 Minutes Each Side

Lower Back Foam Roll:

1-2 Minutes

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