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
CrossFit Allen 