WEDOCT14

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Dumbbell Ankle Stretch: 45 Seconds Each Side

Dumbbell Warrior Squats: 1 Minute

Primer

2 Rounds for Quality:

10 Banded Monster Walk Steps (each direction)

20 Banded Pull Aparts

20 Glute Bridges

10 Dead Bug Angels

Conditioning

Metcon (Time)

“Again and Again”

On the 10:00 x 3 Rounds:

400 Meter Run

30/24 Calorie Row

200 Meter Wall Ball Run (20/14)

30 Dumbbell Goblet Squats (50/35)

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R+

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400 Meter Run

30/24 Calorie Row

200 Meter Plate/Bag Carry (45/35)

20 Double Dumbell Squats (50’s/35’s)
*your slowest round is your score for the day

*stagger 2 heats by 5 minutes to ensure athletes don’t run into each other on the rower

At Home METCON

Metcon (Time)

On the 10:00 x 3 Rounds:

400 Meter Run

30 Double Dumbbell Squats

200 Meter Double Dumbbell Farmers Carry
*only record your slowest round

Extra

Body Armor

3 Giant Sets:

9 Single Legged Dumbbell Romanian Deadlifts (Each Side)

15 Double Dumbbell Bench Press

21 Banded Pull Throughs

Rest 2 Minutes Between Sets

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