THUSEPT26

CrossFitAllen – CrossFit

Warm-Up

Easy 200m Jog

20 Single Unders

10 Glute Bridges

Moderate 200m Jog

20 High Single Unders

10 Single Leg Glute Bridges (Each Side)

Fast 100m Jog

20 Fast Single Unders or 20 DUs

5 Glute Bridge Walkouts*

*From a Glute Bridge, Walk Each Foot 4 Steps Out and 4 Steps In

Mobility

1:00 Foam Roll/LAX Ball Lats

1:00 Foam Roll/LAX Ball Glutes and Hamstrings

1:00 Couch Stretch each side

1:00 Dead Hang on PU Bar

1:00 Child’s Pose

METCON

Metcon (5 Rounds for time)

“Double Dare”

On the 4:00 x 5 Rounds:

200m Run|R+300m Run

40 Double Unders (60 Singles)R+60DUs

5 Deadlifts

*Build in Deadlift Weight

*Record Weight in Notes
-Athletes will build in deadlift weight across the five rounds

-The aim is to choose heavy weights, but loads that you can complete unbroken every time

-A good place to start and build from may be around 60% of your 1RM deadlift

Extra

Cool Down

Hamstring Foam Roll: 1 Minute Each Side

Calf Foam Roll: 1 Minute Each Side

Quad Foam Roll: 1 Minute Each Side

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