FRIOCT1

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Deadlift (In 12 Minutes, build to a heavy set of 5 )

Conditioning

Metcon (Time)

“CANNOLI”

Buy-In:

50/35 Calorie Assault Bike

3 Rounds:

15 Deadlifts (185/135)

30 Double Unders

15 Hand Release Push Ups|R+ HSPU

30 Double Unders

Cash-Out:

50/35 Calorie Assault Bike

====FITNESS====

Buy-In:

40/32 Calorie Assault Bike

3 Rounds:

15 Deadlifts (135/95)

45 Single Unders

15 Hand Release Push Ups

45 Single Unders

Cash-Out:

40/32 Calorie Assault Bike

Extra

3 Sets for Quality:

15 Strict Press w/ Band (band under feet)

15 Triceps Extensions w/ Band

10 Pallof Press w/ Band (L) into. . .

0:15 Pallof Hold (L)

10 Pallof Press w/ Band ( R ) into. . .

0:15 Pallof Hold ( R )

Extra

5 Sets of 4 Snatch High Pulls @ Light Weight

*Slow off the ground, knees are speed bumps, speed throught the middle

then…

5 Sets of 3 Power Snatch @ 70-75% 1RM

At Home METCON

Metcon (Time)

800 Meter Run Buy In

3 Rounds:

15 Double Dumbbell Deadlifts

30 Double Unders or 45 Singles

15 Hand Stand Push Ups or Hand Release Push Ups

30 Double Unders of 45 Singles

800 Meter Run Cash Out
*Score today is total time

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