CrossFitAllen – CrossFit
Warm-Up
Spend 5 Minutes Rolling Calves, Hamstrings, Glutes, Lats
Line Drills
https://www.youtube.com/watch?v=WVTJdjFjzaE&feature=youtu.be
Banded Lat Stretch: 45 Seconds Each Side
Banded Hamstring Stretch: 45 Seconds Each Side
Banded Cross Body Stretch: 45 Seconds Each Side
Primer
2 Rounds for Quality
15 Banded Pass Throughs
15 Single Leg Glute Brides (e/s)
15 Banded Face Pulls
15 Banded Good Mornings
Conditioning
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
At Home METCON
Metcon (Time)
3 Rounds For Time:
400 Meter Run
30 Single Arm Russian Dumbbell Swings (50/35)
12 Strict Pull-ups
Extra
Overhead Squat Positioning
On the 2:00 x 5 Sets:
1 Pausing Overhead Squat (2 Seconds in Bottom)
1 Overhead Squat
Set 1: 60% 1RM Overhead Squat
Set 2: 65% 1RM Overhead Squat
Set 3: 70% 1RM Overhead Squat
Set 4: 75% 1RM Overhead Squat
Set 5: 75-80% 1RM Overhead Squat