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
