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
Every Break: 30 Second Arch 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
