FRIJUN18

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“BUNIONS”

For Time…22 Min Cap

For Time:

21 Deadlifts, 21 Toes to Bar, 21/15 Calorie Row

15 Deadlifts, 15 Toes to Bar, 15/12 Calorie Row

9 Deadlifts, 9 Toes to Bar, 9/7 Calorie Row

6 Deadlifts, 6 Toes to Bar, 6/4Calorie Row

Loading: 135/95

====R+====

27 Deadlifts, 27 Toes to Bar, 27/21 Calorie Row

21 Deadlifts, 21 Toes to Bar, 27/21 Calorie Row

15 Deadlifts, 15 Toes to Bar, 27/21 Calorie Row

9 Deadlifts, 9 Toes to Bar, 27/21 Calorie Row

Loading: 185/125

====Fitness====

21 Deadlifts, 21 Knee Raises 15/12 Calorie Row

15 Deadlifts, 15 Knee Raises, 15/12 Calorie Row

9 Deadlifts, 9 Knee Raises, 15/12 Calorie Row

6 Deadlifts, 6 Knee Raises, 15/12 Calorie Row

[Loading: 95/65]
*Score = Time it takes to complete the workout

*Any unfinished reps at 22:00 will equal an extra second

Cool Down

1:00 Seated Hamsting Stretch (each side)

1:00 Banded Lat Strech (each side)

1:00 Child’s Pose

Extra

On the 1:30 x 4 Rounds

2 Strict Chest To Bar Pull-Ups

4 Strict Pull-Ups

8 Strict Handstand Push-Ups/or Kipping if unable to strict

At Home METCON

Metcon (Time)

27 Double Dumbbell Deadlifts, 27 Toe Raises, 400m Run

21 Double Dumbbell Deadlifts, 21 Toes Raises 400m Run

15 Double Dumbbell Deadlifts, 15 Toes Raises, 400m Run

9 Double Dumbbell Deadlifts, 9 Toes Raises, 400m Run

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