FRIMAY22

CrossFitAllen – CrossFit

Warm-Up

5 Minutes For Quality

Performed with Empty Barbell

20 Jumping Jacks

10 Barbell Bent Over Rows

10 Barbell Strict Press

10 Barbell Romanian Deadlifts

Mobility

Hammer Stretch

Pass Throughs

Seated Straddle Stretch

Calf/Ankle Stretch

Strength

Push Press (Heavy Set of 3)

*Athletes will have 10 Minutes to work up to a heavy set of 3 Push Press

*Barbell will start from the ground

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Cinnamon Swirl”

AMRAP 15:

5 Strict Pull-ups

10 Push Presses (95/65)

15 Deadlifts (95/65)

200m Run

At Home METCON

Cinnamon Swirl (AMRAP – Rounds and Reps)

“Cinnamon Swirl”

AMRAP 18:

5 Strict Pull-ups

10 Dumbbell Push Presses

15 Dumbbell Deadlifts

200m Run

Extra

BODY ARMOR

Accumulate 3 Minutes in a Weighted Hollow Hold

Weighted Hollow Hold: https://www.youtube.com/watch?v=xvzrhuOlGBI&feature=youtu.be

Arch Hold: https://www.youtube.com/watch?v=uHWynZ3tmvU&feature=youtu.be