FRINOV27

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

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