CrossFitAllen – CrossFit
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Warm-Up
30 Seconds Each:
Spiderman w/ Twist (e/s)
Single DB Alternating Deadlifts
Frog Hops
Russian DB Swings
Mountain Climbers
DB Push Press (e/s)
Mobility
30 Seconds Each:
DB Ankle Stretch
DB Squat Hold
DB Straddle Stretch
DB Behind Head Tricep Stretch
At Home METCON
Metcon (2 Rounds for time)
“Grip and Rip”
[On the 0:00]
For Time:
15|R+21 Burpees
1 Round of “Dumbbell DT”
12|R+18 Burpees
1 Round of “Dumbbell DT”
9|R+15 Burpees
1 Round of “Dumbbell DT”
6|R+12 Burpees
1 Round of “Dumbbell DT”
[On the 10:00]
For Time:
15|R+21 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
12|R+18 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
9|R+15 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
6|R+12 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
*Part 1 of the workout is for time and begins on the 0:00
*Part 2 begins is also for time and begins on the 10:00
*1 Round of DB DT is:
12 Alternating DB Deadlifts
9 Alternating DB Hang Power Cleans
6 DB Push Jerks (3 e/s)
Conditioning
Metcon (Time)
“Herky Jerky”
For Time:
50 Wallballs
40 Single Dumbbell Hang Clean & Jerk
30 Single Dumbbell Box Step-ups
2,000 Meter Bike Erg
30 Single Dumbbell Box Step-ups
40 Single Dumbbell Hang Clean & Jerk
50 Wallballs
Dumbbell: 50/35
Box: 24/20
Wallball: 20/14
Extra
Body Armor
3 Giant Sets:
:30 Seconds Dumbbell Bent Over Row Hold (Right)
:30 Seconds Dumbbell Bent Over Row Hold (Left)
:30 Seconds Dumbbell Overhead Hold (Right)
:30 Seconds Dumbbell Overhead Hold (Left)
Rest 1 Minute Between Sets
CrossFit Allen 