WEDOCT28

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Pigeon Pose: 1 Minute Each

Calf Stretch on Post: 45 Seconds Each

Kneeling Hamstring Stretch: 45 Seconds Each

Primer

2 Rounds for Quality

10 Single Leg RDLs ((BB or KB)each side)

10 Wall Angels

15 Weighted Glute Bridges (BB or KB)

15 Bird Dogs (each side)

Movement Prep

Spending 3-5 minutes working up to working weight on the Deadlifts

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Paul Bunyan”

AMRAP 15:

60 Double Unders

20/15 Calorie Assault Bike or 25/18 Calorie Row

15 Deadlifts (225/155)

Sub 90 Singles

At Home METCON

Metcon (Time)

50 Double Unders or 75 Singles

25 Double Dumbbell Deadlifts

40 Double Unders or 60 Singles

20 Double Dumbbell Deadlifts

30 Double Unders or 45 Singles

15 Double Dumbbell Deadlifts

20 Double Unders or 30 Singles

10 Double Dumbbell Deadlifts

10 Double Unders or 15 Singles

5 Double Dumbbell Deadlifts

Extra

Body Armor

3 Sets of 15: Weighted Glute Bridges

3 Sets of 12: Double Kettlebell Front Rack Box Step-Ups (6 Each Leg)

3 Sets of 9: Strict Toes to Bar

Rest 1:00-1:30 Between Each Set