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
