THUSEP24

CrossFitAllen – CrossFit

Warm-Up

Coach Choice, then…

Chest Stretch on Floor: 45 Seconds Each Side

Table Top Stretch: 1 Minute

Barbell Warmup

Strength

Bench Press (12 Minutes to work up to a Heavy set of 8)

Conditioning

Metcon (AMRAP – Rounds and Reps)

“DB12”

AMRAP 12:

25 Double unders

15 Deadlifts (115/85)

25 Double unders

15 Ab Mat Sit Ups

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R+

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AMRAP 12:

25 Double Unders

15 Double Dumbbell Deadlifts (50’s/35’s)

25 Double Unders

15 AbMat Sit-ups

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Calves

Hamstrings

Quads

Glutes

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