MONJUL13

CrossFitAllen – CrossFit

Warm-Up

1 Minute Each

Easy Bike/Row

Side Planks (30 Seconds Each Side)

Single Leg Glute Bridges (30 Seconds Each)

30 Seconds Each

Moderate Bike/Row

Glute Bridges

Front Plank

Glute Bridge Walkouts

Mobility

Banded Hamstring Strech: 40 Seconds Each Side

https://www.youtube.com/watch?v=PzAKnSyF8gA&feature=youtu.be

Banded Cross Body Stretch: 40 Seconds Each Side

https://www.youtube.com/watch?v=fooHdbajhn8&feature=youtu.be

Movement Prep

Deadlift Prep and Teaching

Strength

Banded Deadlift (4 Sets of 5 Banded Deadlifts)

Work up to your working weight in the workout, then complete 4 sets of 5 reps with a green or blue band
https://www.youtube.com/watch?v=F6xPIZC6lhM

Conditioning

Metcon (Time)

“Floor It”

Every 5 Minutes x 5 Rounds:

30 AbMat Sit-ups

15 Deadlifts (185/135)

21/15 Calorie Assault Bike or Row
*Complete the 3 listed stations for time in this 5 round interval workout

*Rest with whatever time remains in each 5-minute window

*Your score is the slowest of the 5 rounds

At Home METCON

Metcon (Time)

Every 5 Minutes x 5 Rounds:

150′ Bear Crawl

35 AbMat Sit-ups

20 Double Dumbbell Deadlifts (50’s/35’s)
Score is the slowest of the 5 rounds

Extra

Body Armor

3 Sets: 21 Weighted Glute Bridges

3 Sets: 15 Dumbbell Romanian Deadlifts

3 Sets: 9: Barbell Good Mornings

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