CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
Pigeon Pose: 90 Seconds Each Side
Barbell Straddle Stretch: 1 Minute
Movement Prep
Spending 5 Minutes working up to the final weight in the Metcon
Conditioning
Metcon (3 Rounds for reps)
“Quittin’ Time”
AMRAP 5:
Buy-In: 24/18 Calorie Assault Bike
Max Rounds With Time Remaining:
12 Deadlifts (185/135)
12 Barbell Facing Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 24/18 Calorie Assault Bike
Max Rounds With Time Remaining:
8 Deadlifts (225/155)
8 Burpee Box Jumps (24″/20″)
Rest 5 Minutes
AMRAP 5:
Buy-In: 24/18 Calorie Assault Bike
Max Rounds With Time Remaining:
4 Deadlifts (275/185)
4 Burpee Box Jump Overs (24″/20″)
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AMRAP 5:
Buy-In: 30/21 Calorie Assault Bike
Max Rounds With Time Remaining:
12 Deadlifts (225/155)
12 Barbell Facing Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 30/21 Calorie Assault Bike
Max Rounds With Time Remaining:
8 Deadlifts (275/185)
8 Burpee Box Jumps (24″/20″)
Rest 5 Minutes
AMRAP 5:
Buy-In: 30/21 Calorie Assault Bike
Max Rounds With Time Remaining:
4 Deadlifts (315/205)
4 Burpee Box Jump Overs (24″/20″)
*These faster paced intervals begin with a buy-in on the bike that only happen once
*After completing the initial calories, you won’t return to the machine
*Complete max rounds and reps of deadlifts and bar-facing burpees with the remaining time
*Enter total reps completed for each AMRAP
At Home METCON
Metcon (3 Rounds for reps)
3 Rounds x AMRAP 5:
400 Meter Run
30 Double Dumbbell Deadlifts
Max Dumbbell Facing Burpees
Rest 5 Minutes Between Rounds
*Score will be the number of burpees completed each round
Extra
Handstand Push-up Conditioning
Not For Time:
30 Kipping Handstand Push-ups
20 Burpee Box Jump Overs (30″/24″)
30 Kipping Handstand Push-ups
