THUJAN2

CrossFitAllen – CrossFit

Warm-Up

General Warm-Up and Stretch, then…

Movement Prep

Strength

Romanian Deadlift

12 min to work towards heavy set of 6
*The goal here is ideally control and positioning over speed or weight lifted

*The final few sets used here will likely be near the barbell weight being used in the workout today

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Cheaper by the Dozen”

AMRAP 12:

3 Deadlifts (185/135|R+225/155)

3 Toes to Bar

3 Lateral Barbell Burpees

6 Deadlifts (185/135|R+225/155)

6 Toes to Bar

6 Lateral Barbell Burpees



Up By 3’s Until Finish

Extra

Hamstrings Foam Roll:

1-2 Minutes Each Side

Lat Foam Roll:

1-2 Minutes Each Side

Quads Foam Roll:

1-2 Minutes Each Side

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