TUEJAN26

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Couch Stretch: 2 Minutes Each Side

Overhead Stretch On Wall: 1 Minute

Strength

Pressing Complex (Building to a Heavy over the 6 Sets)

Every 2 Minutes for 6 Sets

3 Push Press

3 Push Jerks

Conditioning

Metcon (AMRAP – Reps)

“Uplifting”

AMRAP 10:

3 Box Jump Overs (24″/20″)

3 Toes to Bar

3 Push Jerks (115/85)

3 Pull-ups

6 Box Jump Overs (24″/20″)

6 Toes to Bar

6 Push Jerks (115/85)

6 Pull-ups



Add 3 Reps Each Round

=====R+======

“Uplifting”

AMRAP 10:

3 Box Jump Overs (24″/20″)

3 Toes to Bar

3 Push Jerks (135/95)

3 Chest to Bar Pull-ups

6 Box Jump Overs (24″/20″)

6 Toes to Bar

6 Push Jerks (135/95)

6 Chest to Bar Pull-ups



Add 3 Reps Each Round
*Your score for this workout is total reps completed over the 10 minutes

At Home METCON

Metcon (AMRAP – Reps)

AMRAP 12:

3 Single Dumbbell Step Back Lunges (Each Side)

3 Single Dumbbell Weighted Sit-ups

3 Single Dumbbell Bent Over Rows (Each Side)

6 Single Dumbbell Step Back Lunges (Each Side)

6 Single Dumbbell Weighted Sit-ups

6 Single Dumbbell Bent Over Rows (Each Side)



Add 3 Reps Each Round

Extra

AMRAP 6:

Strict Handstand Push-ups

On the Minute: 3 Bar Muscle-ups

Rest 2 Minutes

AMRAP 6:

1 Strict Chest to Bar Pull-ups

25′ Handstand Walk

2 Strict Chest to Bar Pull-ups

25′ Handstand Walk

3 Strict Chest to Bar Pull-ups

25′ Handstand Walk



Add 1 Rep Per Round

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