TUEJUL7

CrossFitAllen – CrossFit

Warm-Up

2 Minutes

Easy Row/Bike

45 Seconds Each

Right Arm Kettlebell Deadlift

Active Samson

Left Arm Kettlebell Deadlift

Down Dog

30 Seconds Each

Right Arm Farmers Carry Lunge

Right Side Plank

Left Arm Farmers Carry Lunge

Left Side Plank

Mobility

Kettlebell Squat Hold: 1 Minute

KB Assisted Ankle Stretch :1 Minute each side

Childs Pose on KB: 1 Minute

Wrist Stretch: 30 seconds

Conditioning

Metcon (Time)

“Oh Deere”

3 Rounds For Time:

50/40 Cal Row OR 35/28 Cal Bike

100m Farmers Carry (53’s/35’s)

600m Run

100m Farmers Carry (53’s/35’s)

At Home METCON

Metcon (Time)

For Time:

50 Shuttle Runs [10 Meters]

200 Meter Farmers Carry (50’s/35’s)

5 Minute Front Plank

200 Meter Farmers Carry (50’s/35’s)

50 Shuttle Runs [10 Meters]

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Quads

Hamstrings

Upper Back

Lower Back

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