TUEJAN14

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

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