WEDNOV11

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Pigeon Pose + Lat Reach: 1 Minute Each Side

Frog Pose: 40 Seconds

Calf/Ankle Stretch: 40 Seconds Each Side

Strength

Back Squat (5-4-3-2-1-1 One Set every 2 Minutes)

Based off your 1 Rep Max Back Squat

5 @ 72%

4 @ 77%

3 @ 82%

2 @ 87%

1 @ 92%

1 @ 97%

Conditioning

Metcon (Time)

“Satans Whiskers”

3 Rounds For Time:

10 Front Squats (155/105)

10 Pull-ups

10 Burpees

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R+

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10 Front Squats (185/125)

10 Chest to Bar Pull-ups

10 Bar Facing Burpees

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Double Dumbbell Front Squats

10 Strict Pull-ups

10 Burpees

Extra

10 Minutes of Muscle-Up Practice

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