CrossFitAllen – CrossFit
Warm-Up
30 Seconds Each
Easy Row/Bike
Single Unders
Glute Bridges
Moderate Row /Bike
Single Unders
Single Leg Glute Bridges (15 Seconds Each)
Faster Row/Bike
Single Unders
Glute Bridge Walkouts
Barbell Warmup
Mobility
Pigeon Pose: 1 Minute Each Side
Seal Pose: 1 Minute
Wrist Stretch: 30 Seconds
Strength
Deadlift (Heavy Set of 5, then 4, then 3)
*15 minutes to build to a heavy set of 5, heavy set of 4, and heavy set of 3
3 Warm-up Sets
3 Sets of 5 (building)
2 Sets of 4 (building)
1 Set of 3
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Deadbolt”
AMRAP15:
40 Double Unders
20/16 Calorie Row/Bike
10 Deadlifts (185/125)
*sub 60 singles
R+
AMRAP 15:
60 Double Unders
30/24 Calorie Row/Bike
15 Deadlifts (225/155)
At Home METCON
Metcon (AMRAP – Rounds and Reps)
HOME GYM
AMRAP 15:
40 Double Unders
20 Burpees
40 Double Unders
20 Double Dumbbell Deadliffts (50’s/35’s)
Extra
AMRAP 8:
5 Burpees to Target (6″)
3 Kipping Handstand Push-ups
5 Burpees to Target (6″)
6 Kipping Handstand Push-ups
5 Burpees to Target (6″)
9 Kipping Handstand Push-ups
…
Add 3 Handstand Push-ups Each Round
