FRIOCT23

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Primer

2 Rounds for Quality

15 Banded Pass Throughs

15 Single Leg Glute Brides (e/s)

15 Banded Face Pulls

15 Banded Good Mornings

Strength

Push Press (Heavy Set of 3 From the Ground)

Athletes will have 12 minutes to build to a heavy set of 3 Push Press from the ground

Conditioning

Metcon (AMRAP – Reps)

“Kick, Push”

AMRAP 12:

3 Push Presses (95/64|R+115/85)

3 Toes to Bar

3 Calorie Assault Bike/Row|R+ Bike

6 Push Presses (95/65|R+115/85)

6 Toes to Bar

6 Calorie Assault Bike/Row|R+Bike



[Add 3 Reps Every Round]
*The barbell comes from the floor in today’s ascending rep conditioning piece

*Reps will climb by 3 reps every round

*Your score at the end of the 12 minutes is total reps completed

At Home METCON

Metcon (Time)

27-21-15-9:

Double Dumbbell Push Press

After Each Set:

100 Meter Farmers Carry

Extra

Gymnastic Stamina

Not For Time:

1:30 Easy Assault Bike, 45% Max Ring Muscle-ups

1:30 Easy Assault Bike, 50% Max Ring Muscle-ups

1:30 Easy Assault Bike, 55% Max Ring Muscle-ups

2:00 Easy Assault Bike, 45% Max Ring Muscle-ups

2:00 Easy Assault Bike, 50% Max Ring Muscle-ups

2:00 Easy Assault Bike, 55% Max Ring Muscle-ups

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