SATDEC26

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Pigeon Pose: 1 Minute Each Side

Dumbbell Ankle Stretch: 1 Minute Each Side

Dumbbell Assisted Straddle Stretch: 1 Minute

Conditioning

Metcon (5 Rounds for reps)

“Hot-N-Ready”

5 Rounds For Reps:

1 Minute Max Single Dumbbell Power Snatches (50/35)

1 Minute Max Front Squats (115/85)

1 Minute Max Calorie Bike

1 Minute Rest
*Enter reps for each round and Wodify will add them together

At Home METCON

Metcon (5 Rounds for reps)

5 Rounds For Reps:

1 Minute Max Single Dumbbell Power Snatches

1 Minute Max Double Dumbbell Front Squats

1 Minute Max Shuttle Runs (10 Meters)

1 Minute Rest

Extra

Body Armor

3 Giant Sets:

8 Single Legged Romanian Dumbbell Deadlifts (Left)

8 Single Legged Romanian Dumbbell Deadlifts (Right)

8 Double Legged Romanian Dumbbell Deadlifts

Rest 2 Minutes Between Sets

Use 2 Dumbbells For Each Round