FRIOCT16

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

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