TUEFEB2

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