TUEAUG17

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

5 Deadlifts (light weight)

10 Calorie Bike

5 Deadlifts (medium weight)

30 Double Unders or 45 singles

5 Deadlifts (workout weight)

10 Calorie Row

5 Deadlifts (above workout weight)

Conditioning

Metcon (Time)

“ON THE GO”

For Time:

30/24 Calorie Assault Bike

100 Double Unders

40/32 Calorie Row

On the Minute [Starting at 0:00]:

5 Deadlifts (185/135)

====R+====

30/24 Calorie Assault Bike

120 Double Unders

40/32 Calorie Row

On the Minute [Starting at 0:00]:

7 Deadlifts (185/135)

====FITNESS====

24/20 Calorie Assault Bike

180 Single Unders

30/24 Calorie Assault Bike

On the Minute [Starting at 0:00]:

5 Deadlifts (athlete’s choice)

Extra

4 Giant Sets:

10 Single Legged Romanian Kettlebell Deadlifts (5 Each)

:20-:30s Second Supinated Grip Dead Hang

30-50′ Handstand Walk

Rest as needed between sets.

At Home METCON

Metcon (Time)

For Time:

20 Ten Meter Shuttle Runs

100 Double Unders or 150 Singles

20 Ten Meter Shuttle Runs

Every 5 Shuttle Runs and every 20 double unders or 30 Singles, athlete will complete:

5 Double Dumbbell Deadlifts

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