TUEMAY5

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/Tf7R2Q1Uvio

Warm-Up

:30 Active Spiderman – 100m Jog

:30 Frog Hops – 100m Jog

:30 PushUp to Down Dog – 100m Jog

:30 Air Squats – 100m Jog

:30 Slow Burpees – 100m Jog

At Home METCON

Metcon (Time)

“Radar”

For Time:

400m Run (2 min cap)

9-12-15

Dumbbell Deadlifts (each side)

Lateral DB Burpees

800m Run (4 min cap)

15-12-9

Dumbbell Deadlifts (each side)

Lateral DB Burpees

400m Run (2 min cap)

Conditioning

Metcon (Time)

“Radar”

For Time:

400 Meter Run

9-12-15:

Deadlfts (205/145)

Lateral Barbell Burpees

800 Meter Run

15-12-9:

Deadlfts (205/145)

Lateral Barbell Burpees

400 Meter Run

Extra

Body Armor

Alternating On the Minute x 10 (5 Rounds):

Minute 1: Max Alternating Dumbbell Bench Press/Floor Press

Minute 2: Max Hollow Rocks

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