CrossFitAllen – CrossFit
Warm-Up
AMRAP 4:
10 Bodyweight Glute Bridges
4 Active Spiderman (2 each side)
10 Downdog Calf Pedals (5 each side)
100m Jog
then…
Pole Pry
Pigeon
Samson
Strength
Back Squat (Heavy Set of 3)
In 10 Minutes, work up to a heavy set of 3 Back squats, then…
In 5 Minutes complete the following:
3 @ 90% of Heavy
3 @ 80% of Heavy
Conditioning
Metcon (Time)
“TARZAN”
For Time w/ a 15 Minute Cap
800 Meter Run
20 Thrusters (115/85|R+135/95)
10 Rope Climbs (15-ft.)
====FITNESS====
600 Meter Run
20 Thrusters (Heavier than normal)
20 Lying to Standing to Lying Rope Climbs or Double DB Devil’s Press
Extra
30-20-10:
GHD Sit-ups
Calorie Ski Erg
Burpees To Target (6″)
Extra
Focus Work:
Pick 1-2 Movements and practice for 10-12 minutes:
-HS Pushups
-Rope Climbs
-HS Walk/Hold
-Ring/Bar MUs
-DUs
-Odd Object Movement
At Home METCON
For Time:
800 Meter Run
20 Double Dumbbell Thrusters
20 Double Dumbbell Devil’s Presses