CrossFitAllen – CrossFit
Warm-Up
2 Rounds
30 Seconds Plate Hops
30 Seconds Plate Romanian Deadlifts
30 Seconds Box Step-ups
30 Seconds Push-up to Down Dog
30 Seconds Glute Bridge Walkouts
Mobility
Box Supported Calf Stretch: 1 Minute
Barbell Assisted Straddle Stretch: 1 Minute
Conditioning
Metcon (Time)
“Dead Meat”
For Time:
800 Meter Run
40 Box Jumps (24/20)
40 Deadlifts (155/115)
600 Meter Run
30 Box Jumps (24/20)
30 Deadlifts (155/115)
400 Meter Run
20 Box Jumps (24/20)
20 Deadlifts (155/115)
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R+
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For Time:
1 Mile Run
50 Box Jumps (24″/20″)
50 Deadlifts (185/135)
800 Meter Run
35 Box Jumps (24″/20″)
35 Deadlifts (185/135)
400 Meter Run
20 Box Jumps (24″/20″)
20 Deadlifts (185/135)
At Home METCON
Metcon (Time)
For Time:
1 Mile Run
50 Sit-ups
50 Double Dumbbell Deadlifts
800 Meter Run
35 Sit-ups
35 Double Dumbbell Deadlifts
400 Meter Run
20 Sit-ups
20 Double Dumbbell Deadlifts
Extra
Body Armor
3 Giant Sets:
10-20 Second Single Arm Dumbbell Row Static Hold (Top)
14 Single Legged Kettlebell Romanian Deadlifts (7 Each)
20-40 Second Supinated Grip Dead Hang (Palms Facing)
14 Single Arm Arnold Presses (7 Each)
