TUEJUL13

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

Every :90 for 5 Sets

20 Double Unders (30 Singles)

4 Deadlifts

*Build in weight to above your working weight for the Metcon

Conditioning

Metcon (Time)

“U CAN’T TOUCH THIS”

For Time w/ 20 Min Cap:

21 Deadlifts (225/155)

200 Meter Run

21 Lateral Barbell Burpees

200 Meter Run

15 Deadlifts (225/155)

200 Meter Run

15 Lateral Barbell Burpees

200 Meter Run

9 Deadlifts (225/155)

200 Meter Run

9 Lateral Barbell Burpees

200 Meter Run

====FITNESS====

For Time:

15 Deadlifts (athlete’s choice)

150 Meter Run

15 Lateral Barbell Burpees (step over)

150 Meter Run

12 Deadlifts (athlete’s choice)

150 Meter Run

12 Lateral Barbell Burpees (step over)

150 Meter Run

9 Deadlifts (athlete’s choice)

150 Meter Run

9 Lateral Barbell Burpees (step over)

150 Meter Run

Cash Out

60-40-20

Flutter Kicks (right and left = 2 reps)

30-20-10

Plank Knee-to-Elbow (same side knee to same side elbow)

Cool Down

Stretch

1:00 Child’s Pose

1:00 Pigeon Stretch (each side)

Extra

3 Sets for Max Reps:

Strict Handstand Push-Ups (Strict DB Press)

Rest 1:00 between sets.

3 Sets for Max Reps:

Strict Ring Dips (Assisted box Dips)

Rest 1:00 between sets.

At Home METCON

Metcon (Time)

FOR TIME:

21 Double Dumbbell Deadlifts

200 Meter Run

21 Burpees Over the Dumbbells

200 Meter Run

15 Double Dumbbell Deadlifts

200 Meter Run

15 Burpees Over the Dumbbells

200 Meter Run

9 Double Dumbbell Deadlifts

200 Meter Run

9 Burpees Over the Dumbbells

200 Meter Run

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