CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
PVC Pass Throughs: 45 Seconds
PVC Wall Squats: 45 Seconds
PVC Sotts Press: 45 Seconds
Strength
Back Squat (4-3-2-1-1-1)
Based off 1 RM Back Squat, one set approximatly every 2 minutes
4 @ 75%
3 @ 80%
2 @ 85%
1 @ 90%
1 @ 95%
1 @ 100%
Conditioning
Metcon (Time)
“Shuffleboard”
For Time:
600 Meter Run
20 Thrusters (95/65)
20 Pull-ups
600 Meter Run
20 Overhead Squats (95/65)
20 Toes to Bar
600 Meter Run
20 Front Squats (95/65)
20 Pull-ups
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800 Meter Run
25 Thrusters (115/85)
25 Chest to Bar Pull-ups
800 Meter Run
25 Overhead Squats (115/85)
25 Toes to Bar
800 Meter Run
25 Front Squats (115/85)
25 Pull-ups
At Home METCON
Metcon (Time)
3 Rounds For Time:
800 Meter Run
21 Double Dumbbell Thrusters
15 Strict Pull-ups or DB Rows
Extra
Midline
Not For Time:
75 GHD Sit-ups
CrossFit Allen 