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
