CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch, then…
Couch Stretch: 45 Seconds Each Side
Banded Lat Stretch: 45 Seconds Each Side
Movement Prep
Primer
3 sets for Quality:
5 Tempo Ring Rows
10 DB Single Leg RDL (5 each leg)
:20 Supinated Dead Hang
Conditioning
Metcon (Time)
“Part Time”
Rx
3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups
Directly Into…
3 Rounds:
12 Alternating Dumbbell Snatches (50/35)
400m Run
———————————————
Rx+
3 Rounds:
12 Lateral Dumbell Burpees
8 Bar Muscle-Ups
Directly into…
3 Rounds:
12 Alternating Dumbell Snatches (60/45)
21/15 Cal Bike
Extra
Midline
3 Giant Sets:
10 Slow Ring Mountain Climbers
30 Seconds Ring Plank Hold
