WEDDEC9

CrossFitAllen – CrossFit

Warm-Up

General warmup and then…

Calf Stretch on Post: 1 Minute Each Side

Barbell Straddle Stretch: 1 Minute

Pigeon Pose on Box: 1 Minute Each Side

Movement Prep

30 Seconds Empty Bar Deadlifts

30 Seconds Slow Air Squats

5 Medicine Ball Front Squats

5 Medicine Ball Thrusters

5 Wallballs

Spend 4-5 minutes working up to your working weight on DLs

Conditioning

Metcon (Time)

“Loch Ness Monster”

For Time:

40 Wallballs (20/14)

40 Box Jumps (24″”/20″”)

40 Wallballs (20/14)

On the Minute [Starting at 0:00]:

4 Deadlifts (185/135)

======R+======

50 Wallballs (20/14)

50 Box Jumps (24″”/20″”)

50 Wallballs (20/14)

On the Minute [Starting at 0:00]:

5 Deadlifts (225/155)
*The listed work we’re looking to complete for time is the the 40|R+50 wallballs, 40|R+50 box jumps, and 40|R+50 wallballs

*However, every minute on the minute, we’ll be interrupted by 4|R+5 deadlifts

*We’ll start the deadlifts on the 0:00 and repeat them at the top of the minute

*After completing the 5 reps, you’ll pick up wherever you left off in the 50-50-50

*Your time will stop following your 80th|R+100th total wallball

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

5 Single Dumbbell Front Squats

10 Single Dumbbell Deadlifts

15 Single Dumbbell Russian Swings

Switch Arms Each Round

Extra

Body Armor

3 Giant Sets:

9 Bulgarian Split Squats (Left)

9 Bulgarian Split Squats (Right)

Max Unbroken Strict Ring Dips

Rest as Needed Between Sets