CrossFitAllen – CrossFit
Warm-Up
2 Sets
20 Seconds Single Leg Glute Bridge
20 Seconds Front Plank
20 Seconds Glute Bridge
20 Seconds Air Squats
20 Seconds Glute Bridge Walkouts
20 Seconds Inchworm to Push-up
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
BB Ankle Stretch
BB Hip Opener Sumo Squat Hold
PVC Pass Throughs
PVC Overhead Squats
Movement Prep
Warmup Set
One set with empty barbell, one set with Workout Weight:
4 Burpees
4 Sumo Deadlift High Pulls
4 Front Squats
4 Hang Squat Cleans
4 Power Snatches
4 Overhead Squats
Conditioning
Metcon (Time)
“eHarmony”
For Time:
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats
On the Minute: 4|R+6 Box Jumps (24/20)
Barbell: 75/55|R+95/65
*Box Jumps at the top of every minute will interrupt your progress on this chipper workout
*Starting on the 0:00 and every minute thereafter, you’ll complete 4|R+6 Box Jumps
At Home METCON
Metcon (Time)
“eHarmony”
For Time:
30 Single Dumbbell Deadlifts
30 Single Dumbbell Russian Swings
30 Single Dumbbell Goblet Squats
30 Single Dumbbell Hang Squat Cleans
30 Single Dumbell Power Snatches
30 Single Dumbbell Front Squats|R+Overhead Squats
*On the Minute: 3|R+5 Burpees
Extra
Body Armor
3 Rounds:
30 Seconds Max Double/Single Dumbbell Row
30 Seconds Max Chest Slap Push-ups
30 Seconds Max Double/Single Dumbbell Romanian Deadlifts
30 Seconds Max Push-ups
Rest 1 Minute Between Sets
