WEDJUN30

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Weightlifting

Front Squat (E2MOM: 3 Front Squats)

*Every 2 Minutes for 10 Minutes (5 sets) athletes will complete 3 Front Squats

*Do 2 warm-up sets before starting the first set

* The class moves together

* Increase load across each new set

* The goal is not to find a new 3 rep max, but to lift something heavy for that day

* Score = heaviest triple completed

* Failed reps count as a set

Conditioning

Metcon (AMRAP – Rounds and Reps)

“13 GOING ON HURTY”

AMRAP 13:

12/9 Calorie Assault Bike

9 Double Dumbbell Push Press (50s/35s)

6 Front Squats (135/95)

====R+====

AMRAP 13:

12/9 Calorie Assault Bike

9 Handstand Push-ups

6 Front Squats (175/115)

====FITNESS===

AMRAP 13:

9/6 Calorie Assault Bike

9 Double Dumbell Push Press(athlete’s choice)

6 Front Squats (athlete’s choice)

Cool Down

1:00 Banded OH Shoulder Stretch (each side)

1:00 Banded Static Hamstring (each side)

Extra

Not For Time

21-18-15-12-9:

GHD Sit-ups (Sub Ab Mat Sit-ups if needed)

After Each Set: 2 Turkish Get-Ups (1/arm)

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

200m Run

9 Kipping Handstand Push-ups or Double Dumbbell Push Press

12 Double DB Front Squats (50/35)

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