FRIAUG21

CrossFitAllen – CrossFit

Warm-Up

2 Rounds

:45 Seconds Bike/Row (Light to Moderate Rd 1/Moderate to Fast Rd 2)

10 Light Single Dumbbell Deadlifts (Between the Legs for 10 Reps Each Arm)

5 Inchworms to Push-up

10 Alternating Box Step-ups (Low Box)

Mobility

Child’s Pose on Box: 45 Seconds

Pigeon Pose on Box: 45 Seconds Each Side

Hamstring Stretch on Box :45 Seconds Each Side

Wrist Stretch on Box: 30 Seconds

Movement Prep

Each Side with Lighter Dumbbell:

5 Deadlifts (Stay Square)

5 High Pulls (Bell Close to Body)

5 Strict Press (Elbow By the Ear)

5 Dumbbell Snatches (Put it All Together)

12 Alternating Box Step-ups (No Weight)

6 Alternating Single Dumbbell Box Step-ups (Light Weight)

Build to Workout Weight

Conditioning

Metcon (Time)

“Dumbo”

4|R+5 Rounds [25 Minute Time Cap]:

21/15 Calorie Assault Bike or 30/21 Cal Row

18 Alternating Dumbbell Power Snatches (50/35)

15 Burpees

12 Single Dumbbell Box Step-ups (50/35) (24″/20″)
*Choose a Dumbbell that you could complete for 30+ reps unbroken when fresh on Snatches

*The weight you use for snatches and the step-ups can be different if needed

*You can hold the dumbbell however you’d like for the Step Ups (hang, shoulder, goblet)

*Score is time completed…if unable to complete within the 25 minute cap, unfinished reps will = 1 second

At Home METCON

Metcon (Time)

4 Rounds:

21 Hand Release Push-ups

15 Weighted Sit-ups

9 Devil’s Presses

Extra

Body Armor

Not For Time:

200′ Double Double Dumbbell Bear Crawl

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