TUEFEB23

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Pigeon Pose on Box: 45 Seconds Each Side

Dumbbell Assisted Straddle Stretch: 45 Seconds

Calf/Ankle Stretch: 30 Seconds Each Side

Conditioning

Metcon (Time)

Burpee Cycling [From 0:00-7:00]

For Time:

35|R+50 Burpee Box Jump Overs (24″/20″)

Metcon (AMRAP – Rounds and Reps)

“Pull It Together” [On the 7:00 to 20:00]

AMRAP 13:

600/500 Meter Row

9 Deadlifts (225/155|R+275/185)

12 Single Dumbbell Burpee Box Step-Overs (24″/20″)
*stagger heats by 2:30

*have bikes ready if there is an overlap (bike meters = 1,200/1,000)

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

15 Lateral Squat Jumps Over Dumbbells

12 Double Dumbbell Deadlifts

9 Burpees

Extra

Handstand Walk Speed Conditioning

5 Rounds of AMRAP 1:

20 Double Unders

Max Distance Handstand Walk

Rest 30 Seconds Between Rounds

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