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
