TUEOCT8

CrossFitAllen – CrossFit

Warm-Up

30 Seconds

Single Unders

Push-up to Down Dog Click Here

Single Unders

Inchworm to Push-up Click Here

Single Unders

Active Divebombers Click Here

Modified Barbell Warmup

30 Seconds Each

Good Mornings

Strict Press & Reach

Romanian Deadlifts

Strict Press & Reach

Deadlifts

Strict Press & Reach

Strength

Deadlift (Athletes will have 15 minutes to build to their he)

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Detention”

AMRAP 12:

Rx

6 Handstand Push-ups *

9 Deadlifts (185/125)

30 Double Unders **

Rx+

6 Strict Handstand Push-ups

9 Deadlifts (225/155)

40 Double Unders
*Sub Double Dumbbell Strict Press for HSPUs

**45 Single Unders

Extra

3 Rounds (not for time)

300m jog

20 Ab Mat Situps

20 Supermans

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