CrossFitAllen – CrossFit
Warm-Up
30 Seconds
Easy Row /Bike
Glute Bridges
Down Dog
Moderate Row/Bike
Glute Bridge Walkouts
Shoulder Taps
Faster Row/Bike
Single Leg Glute Bridges (15 Seconds Each)
Push-up to Down Dog
Mobility
Wrist Stretch: 40 Seconds Each Direction
Overhead Stretch on Wall: 1 Minute
Conditioning
Metcon (Time)
“Catch & Release”
On the 4:00 x 5 Rounds:
24 Single|R+Double Dumbbell Front Rack Reverse Lunges (50’s/35’s)
21/15 Calorie Row
15 Hand Release Pushups|R+12 Kipping Handstand Push-ups
9 Deadlifts (185/125|R+225/155)
*Your score is the slowest of the 5 rounds
At Home METCON
Metcon (Time)
On the 4:00 x 5 Rounds:
20 Jumping Lunges
20 Hand Release Push-ups
20 Air Squats
20 Double Dumbbell Deadlifts (50’s/35’s)
Your score is the slowest of the 5 rounds
Extra
Body Armor (A)
3 Sets:
Max Effort L-Sit
Beteween Sets [2 Times]:
100 Meter Double Dumbbell Farmers Carry
Body Armor (B)
3 Sets Not For Time:
20 GHD Sit-ups
30 Hip Extensions
400 Meter Bike(Recovery Pace)
