TUEFEB9

CrossFitAllen – CrossFit

REMINDER

OPEN WEEK IS HERE! We will have regular workouts on Monday, Tuesday, and Wednesday. Thursday will be mostly skill and active recovery to prepare for Friday Night Lights!

Regular class schedule until Friday, then the schedule will be as follows:

Friday

5:00 AM

12:00 PM

Heats for The Open and Friday Night Lights will start around 5:00 depending on the workout’s time domain. You will be able to sign up for heats just like you would a normal class.

Warm-Up

General Warmup and then….

Calf Stretch on Post: 45 Seconds Each Side

Pigeon Pose: 1:30 Each Side

Barbell Straddle Pose: 1:00

Conditioning

Metcon (Time)

“Aftermath”

With a Partner, For Time:

Round 1:

A: 40 Calorie Row

B: 20 Deadlifts(185/135) & 80 DUs

then…

A: 20 Deadlifts (185/135)& 80 DUs

B: 40 Calorie Row

Round 2:

A: 30 Calorie Row

B: 15 Deadlifts(185/135) & 60 DUs

then…

A: 15 Deadlifts(185/135) & 60 DUs

B: 30 Calorie Row

Round 3:

20 Calorie Row

10 Deadlifts(185/135) & 40 DUs

Round 4:

10 Calorie Row

5 Deadlifts(185/135) & 20 DUs

25 Minute Cap
*One Partner does the calorie Row while the other partner does the deadlifts and DUs, then they switch.

*Continue this through the 4 Rounds

At Home METCON

Metcon (Time)

HOME GYM

4 Rounds For Time:

400 Meter Run

20 Double Dumbbell Deadlifts

40 Double Unders

Extra

Midline

3 Sets:

1:00 L-Sit (Accumulated Time)

30 Barbell Good Mornings

Rest as Needed Between Sets

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