CrossFitAllen – CrossFit
Warm-Up
6 Minutes For Quality
15 Pausing Glute Bridges (2 Seconds at Top)
12 Barbell Bent Over Rows
9 Barbell Romanian Deadlifts
6 Barbell Rollouts
Use Light Weight for Barbell Movements
Mobility
Pigeon Pose + Lat Reach: 1 Minute Each Side
Barbell Assisted Straddle Stretch: 1 Minute
Movement Prep
With Lighter Dumbells:
:20 DB Front Plank
5 DB Push Ups
4 DB Rows from Front Plank (2 Each Side)
2 Renegade Rows
With Light Weight:
5 Reps of “Taking the Slack Out”
10 Deadlifts
5 Minutes to work up to a middle weight of the workout on Deadlifts
Conditioning
Metcon (5 Rounds for weight)
“Buttercup”
On the 3:00 x 5 Rounds:
10 Renegade Rows (35#/25#)
20 AbMat Sit-ups
5 Deadlifts
Renegade Row: https://www.youtube.com/watch?v=wNuGQC_s65o&feature=youtu.be
*Your score for each round is the weight lifted on the deadlifts
*The goal is to build to a heavy set of 5 over the 5 rounds
At Home METCON
Metcon (3 Rounds for time)
On the 3:00 x 5 Rounds:
10 Renegade Rows
20 Sit-ups
15 Double Dumbbell Deadlifts
*Record time for each round
Extra
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Hamstrings
Forearms
Lats
Lower Back
CrossFit Allen 