TUESEP29

CrossFitAllen – CrossFit

Warm-Up

Coach Choice General Warmup and Mobility, then..

Barbell Warmup

Movement Prep

With Very Light Weight:

30 Seconds Below the Knee Deadlifts

30 Seconds Romanian Deadlifts (Below the Knee to Standing Tall)

30 Seconds Full Deadlifts

Strength

Deadlift (10 Minutes to find a heavy set of 3)

Conditioning

Metcon (Time)

“Belt Buckle”

For Time:

1,000 Meter Row

30 Deadlifts (185/135)

50 Lateral Barbell Burpees

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R+

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1,000 Meter Row

30 Deadlifts (225/155)

50 Bar Facing Burpees

At Home METCON

Metcon (Time)

3 Rounds For Time:

20 Double Dumbbell Burpee Deadlifts

200 Meter Double Dumbbell Farmers Carry

Extra

Endurance Row

700 Meters Moderate, 300 Meters Fast

500 Meters Moderate, 500 Meters Fast

300 Meters Moderate, 700 Meters Fast

Straight Through With No Rest

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