TUENOV3

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Pigeon Pose + Lat Reach: 45 Seconds Each Side

Drop Ankle Stretch: 30 Seconds Each Side

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)

Conditioning

Metcon (Time)

“Jumpsuit”

30-20-10:

Deadlifts (185/135)

Box Jumps (24″/20″)

Directly Into…

10-20-30:

Kettlebell Swings (53/35)

Row Calories

At Home METCON

Metcon (Time)

5 Rounds For Time:

10 Double Dumbbell Deadlifts

20 Lateral Hops Over Dumbbells

10 Double Dumbbell Push Press

20 Lateral Hops Over Dumbbells

Extra

Assault Bike Conditioning

On the 2:00 x 3 Sets: 20/15 Calorie Bike

On the 1:30 x 4 Sets: 15/12 Calorie Bike

On the 1:00 x 5 Sets: 10/8 Calorie Bike

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