FRIDEC13

CrossFitAllen – CrossFit

Warm-Up

General Warm-Up and Stretch, then…

MOBILITY

Dumbbell Ankle Stretch: 45 Seconds Each Side

Dumbbell Goblet Squat Hold: 45 Seconds

Child’s Pose on Ball: 45 Seconds

Then…

Movement Prep

Conditioning

Metcon (Time)

“Stairmaster”

30-20-10:

Row Calories

Dumbbell Box Step-ups (50/35)

Directly Into…

10-20-30:

Alternating Dumbbell Snatches (50/35)

Wallballs (20/14)
+We’ll alternate legs every rep on the dumbbell box step-ups

+A single dumbbell is used here, ideally the same weight you’ll use for the dumbbell snatches

+This should be a weight that you won’t have to stop during the set of 30 and one that allows you to stand to full extension with the front leg without assistance from the other

Extra

Tempo Deadlift

On the Minute x 9:

1 Tempo Deadlift

Tempo:

3 Seconds Up

3 Seconds Top Pause

3 Seconds Down

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