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
CrossFit Allen 