CrossFitAllen – CrossFit


Coach Choice, then…

Wrist Stretch: 30 Seconds

Air Squat Hold: 1 Minute

Barbell Ankle Stretch: 1 Minute

Movement Prep

5 Strict Press (20 Seconds Overhead Hold on Last Rep)

5 Front Squats (20 Seconds Bottom Hold on Last Rep)

5 Thrusters

Build to working weight


Metcon (5 Rounds for reps)

“One Direction”

5 Rounds:

1 Minute Calorie Row

1 Minute Lateral Barbell Burpees

1 Minute Thrusters (95/65)

1 Minute Rest
*The goal today is to find a sustainable number to hold at each station for each round

*Record your reps for each round during your rest period

*Choose a lighter weight that you are capable of moving for 25+ reps unbroken when fresh


Metcon (Time)

5 Rounds:

20 Single Arm Dumbbell Thrusters

15 Burpees

10 Reps Each Side For Thrusters


3 Giant Sets:

30 Second Ring Plank Hold

30 Second Ring Mountain Climbers

30 Seconds Kettlebell Russian Twists

Rest 1 Minute Between Sets

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