CrossFitAllen – CrossFit
Mobility
Airrosti Foam Rolling Clinic
Warm-Up
Funshine Warmup and Stretch, then…
Movement Prep
Conditioning
Metcon (Time)
“gooDTime”
Teams of 3
For Time (30 Minute Cap):
5 Rounds of “DT” (135/95|R+155/105)
100/70 Calorie Assault Bike
5 Rounds of “DT” (135/95|R+155/105)
100/70 Calorie Assault Bike
5 Rounds of “DT” (135/95|R+155/105)
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*One athlete works while the other two rest in this team of 3 workout
*Teams must complete all 5 rounds of “DT” before moving onto the bike
*Try to split reps relatively even
Extra
Midline
10-8-6-4-2:
Strict Pull-ups
Strict Toes to Bar
Into…
2-4-6-8-10:
Strict Handstand Push-ups
Reverse Crunches
https://www.youtube.com/watch?v=0TU2LLYsHqU&feature=youtu.be
CrossFit Allen 