CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
Single Arm Lat Stretch on Wall: 45 Seconds Each Side
Pigeon Pose on Wall: 90 Seconds Each Side
Movement Prep
10 Above the Knee Deadlifts (Fast Hips)
10 Deadlifts
4-5 Minutes to Build to Workout Weight
Conditioning
Metcon (Time)
“Side Effects”
5 Rounds For Time:
5 Deadlifts (205/125)
16 Single Dumbbell 1-Arm Push Press (35/25) (8 Each Side)
16/12 Calorie Assault Bike
=====R+=====
5 Rounds For Time:
5 Deadlifts (245/165)
10 Hand Stand Push Ups or 20 Single Arm Push Press (50/35)
20/15 Calorie Assault Bike
At Home METCON
Metcon (Time)
5 Rounds For Time:
20 Double Dumbbell Deadlifts
20 Double Dumbbell 1-Arm Push Press
40 Sit-ups
Extra
Ring Muscle-Up Benchmark
For Time:
30 Ring Muscle-ups
Every 3 Minutes [Starting on the 0:00]:
300/250 Meter Row
6 Lateral Burpees Over Rower
15:00 Time Cap
