TUEMAY12

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/A6-QSK1voL4

Warm-Up

6 Minutes For Quality

100 Meter Run

10 Single Dumbbell Romanian Deadlifts (5 Each Side)

20 Single Dumbbell Bent Over Rows (10 Each Side)

At Home METCON

Metcon (Time)

“Heldum”

5 Rounds:

400 Meter Run

21 Russian Single Dumbbell Swings

9 Strict Pull-ups or 18 Single Arm DB Rows(9 each arm) or 18 Odd Objet Rows

Conditioning

Metcon (Time)

“Heldum”

For Time:

400 Meter Run

21 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

18 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

15 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

12 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

9 Chest to Bar Pull-ups

9 Bar-Facing Burpees

Extra

Body Armor

3 Giant Sets:

9 Double Dumbbell Single Legged Deadlifts (Left)

9 Double Dumbbell Single Legged Deadlifts (Right)

15 Double Dumbbell Stiff-Legged Sumo Deadlifts

21 Dumbbell Weighted Glute Bridges

Rest 2 Minutes Between Sets

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