SATSEP12

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)

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