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
