TUESEP28

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Push Press (Heavy Set of 3)

Athletes will have 10 minutes to work up to a heavy set of 3 Push Press from the rack

Conditioning

Metcon (AMRAP – Rounds and Reps)

Part 2: “PICK YOUR POISON”

AMRAP 10:

1 Push Press (95/65)

1 Burpee Box Jumps (24″/20″)

2 Push Press (95/65)

2 Burpee Box Jumps (24″/20″)

3 Push Press (95/65)

3 Burpee Box Jumps (24″/20″)



[Continue Adding 1 Rep To Each Movement]

====FITNESS====

1 Push Press (athlete’s choice)

1 Burpee Box Jumps/Step Ups (athlete’s choice)

2 Push Press

2 Burpee Box Jumps/Step Ups

3 Push Press

3 Burpee Box Jumps/Step Ups

[Continue Adding 1 Rep To Each Movement]
*Score = Rounds + Reps

For Example: If an athlete finishes the round of 10’s and gets 10 push presses into the round of 11’s. . .

Their Score = 10+10

Extra

3 Sets (not for time)

15 Banded Triceps Extensions

12 Banded Face Pulls

9 Single Dumbbell Bent Over Row (each side)

Extra

Bench Press

6 Sets of 6 @ 60% of 1RM

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

1 Double Dumbbell Push Press

1 Burpee to a Target

2 Double Dumbbell Push Press

2 Burpee to a Target

3 Double Dumbbell Push Press

3 Burpee to a Target

……..
*Increase reps by 1 each round until time is up

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