TUEJAN12

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Child’s Pose on Box: 1 Minute

Front Rack Stretch: 1 Minute

Forearms Stretch on Box: 1 Minute

Kneeling Hamstring or Box Hamstring Stretch: 1 Minute Each Side

Conditioning

Metcon (AMRAP – Rounds and Reps)

“DelighT”

AMRAP 15:

12 Box Jump Overs (24″/20″)

12 Deadlifts (135/95)

9 Lateral Barbell Burpees

9 Hang Power Cleans (135/95)

6 Pull-ups

6 Push Jerks (135/95)

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

12 Box Jump Overs (24″/20″)

12 Deadlifts (155/105)

9 Bar-Facing Burpees

9 Hang Power Cleans (155/105)

6 Chest to Bar Pull-ups

6 Push Jerks (155/105)

=====BEEFED UP VERSION====

12 Box Jump Overs (30’/24″)

12 Deadlifts (155/105)

9 Bar-Facing Burpees

9 Hang Power Cleans (155/105)

6 Bar Muscle Ups

6 Push Jerks (155/105)
If doing BEEFED UP version, record it as R+, and put “BEEFED UP” in Notes

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

21 Dumbbell Facing Burpees

15 Double Dumbbell Deadlifts

12 Double Dumbbell Hang Power Cleans

9 Double Dumbbell Push Jerks

Extra

Gymnastics Conditioning

10 Rounds For Time:

3 Ring Muscle-ups

6 Strict Handstand Push-ups

12 Minute Time Cap

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