FRIOCT9

CrossFitAllen – CrossFit

Warm-Up

Calves Foam Roll: 1 Minute (Each Side)

Glutes Foam Roll: 1 Minute (Each Side)

General Warmup, then…

Box Pigeon: 45 Seconds (Each Side)

Box Calf/Ankle Stretch: 45 Seconds (Each Side)

Box Shoulder Stretch: 45 Seconds

Movement Prep

4-5 Minutes to work up to your Bodyweight Deadlift

Conditioning

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*If more athletes that rowers, either run two heats or sub 25/18 Cal Bike

*Deadlifts are to be done at the athlete’s bodyweight, but can be scaled (The athlete could do 12 unbroken when fresh)

At Home METCON

Metcon (Time)

3 Rounds For Time:

400 Meter Run

20 Double Dumbbell Deadlifts

40 Jumping Lunges

Extra

Strict Gymnastics

21-15-9:

Strict Ring Dips

Strict Toes to Bar

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