WEDSEP30

CrossFitAllen – CrossFit

Warm-Up

Coach Choice, then…

Couch Stretch: 1 Minute Each Side

Up Dog: 45 Seconds

Movement Prep

30 Seconds Prone PVC Liftoffs

30 Seconds PVC Arch Ups

20 Seconds Arch Hold on Bar

10 Scap Pull-ups

5 Knees to Chest

5 Toes to Bar

1 Minute Pausing PVC Zombie Squats (3 Seconds in Bottom)

5 Pausing Barbell Front Squats (3 Seconds in Bottom)

5 Front Squats

Spend 5-7 Minutes working up to or past workout weight on front squats

Conditioning

Metcon (Time)

“Diddly Squat”

3 Rounds for Time:

600 Meter run

15 Toes to Bar

10 Front Squats (135/95)

=====

R+

=====

3 Rounds For Time:

800 Meter Run

25 Toes to Bar

10 Front Squats (185/135)

At Home METCON

Metcon (Time)

3 Rounds For Time:

600 Meter Run

20 Weighted Sit-ups

10 Double Dumbbell Front Squats

Extra

Body Armor

3 Giant Sets:

30 Seconds Kettlebell Front Rack Hold

30 Seconds Kettlebell Rack Squat Hold (At Parallel)

Max Effort L-Sit

Rest 2 Minutes Between Sets

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s