TUENOV23

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Shoulder Press (4 Sets of 10 @60% + 1 Set of Max Presses at 60%)

Comlete 4 sets of 10 Strict Press at 60% of 1RM

One set every 2:30

Then complete a max set of strict press at the same weight

Conditioning

Metcon (Time)

“HIDE & SEEK”

Time Cap 15 Minutes

27-21-15-9:

Box Jump Overs (24″/20″)

Thrusters (75/55|R+95/65)

=====FITNESS====

18-15-12-9:

Box Jump/Step Overs (athlete’s choice)

Thrusters (athlete’s choice)

Extra

3 Sets For Quality:

30 Second Handstand Hold On Wall

60 Second Wall Sit

Directly Into…

3 Sets For Quality:

10 Pausing Dumbbell Goblet Squats

200Ft Single Dumbbell Overhead Walk

Extra

4 Rounds:

30-50 ft Handstand Walk

12 Alternating Pistols

Rest 1 Minute between sets

At Home METCON

Metcon (Time)

27-21-15-9:

Squat Jumps Over Dumbbell

Double Dumbbell Thrusters

*Score = Time it takes to complete the workout.

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