WEDJUN23

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“JOHN DEERE”

With a Partner for Time (30 Min Cap):

15-12-9 or Women’s 12-9-6:

Row Calories

Bike Calories

300 Meter Dumbbell/KB Farmers Carry (50’s/35’s) together, one person carrying

15-12-9 or Women’s 12-9-6 :

Row Calories

Bike Calories

300 Meter Dumbbell Farmers Carry (50’s/35’s)

15-12-9 or Women’s 12-9-6:

Row Calories

Bike Calories

====R+====

21-15-9 or Women’s 15-12-9:

Row Calories

Bike Calories

400 Meter Dumbbell Farmers Carry (50’s/35’s)

21-15-9 or Women’s 15-12-9:

Row Calories

Bike Calories

400 Meter Dumbbell Farmers Carry (50’s/35’s)

21-15-9 or Women’s 15-12-9:

Row Calories

Bike Calories

====FITNESS====

12-9-6 or Women’s 9-7-5:

Row Calories

Bike Calories

200 Meter Dumbbell Farmers Carry (athlete’s choice)

12-9-6 or Women’s 9-7-5:

Row Calories

Bike Calories

200 Meter Dumbbell Farmers Carry (athlet’es choice)

12-9-6 or Women’s 9-7-5:

Row Calories

Bike Calories
*Each Partner must complete 15 calories on the Rower and 15 Calories on the Bike before moving to 12 Calories on the Rower and then the Bike, followed by 9 Calories on the

Rower and the Bike…then they will complete a 300m Farmers carry, one partner carrying at a time, switching whenever you want (walking together, but only one person carrying)

*Example:

A. 15 Calories on Rower

while

B: 15 Calories on Bike

then…

A. 15 Calories on Bike

while

B. 15 Calories on Rower

then…

A. 12 Rower

while

B. 12 Bike

then

A. 12 Bike

while

B 12 Row

9-9

then

Farmer’s Carry

Cool Down

200m Group Walk

Walk, Knee Hugs, Leg Cradles, Quad Stretch, Shoulder Stretch, Forearms

1:00 Pike Stretch

1:00 Groin Stretch

Extra

3 Giant Sets:

20 Seated Banded Abductions

20 Weighted AbMat Sit-ups

20 AbMat Sit-ups

Rest 2 Minutes Between Rounds

At Home METCON

Metcon (Time)

For Time:

21-15-9

10m Shuttle Runs

Burpees

200m Dumbbell Farmers Carry (50’s/35’s)

21-15-9

10m Shuttle Runs

Burpees

200m Dumbbell Farmers Carry (50’s/35’s)

21-15-9

10m Shuttle Runs

Burpees

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