WEDOCT27

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Calories)

“COUNTRY ROADS”

AMRAP 10:

1,600 Meter Run

Max Calorie Bike

Rest 4 Minutes

AMRAP 8:

1,200 Meter Run

Max Calorie Bike

Rest 3 Minutes

AMRAP 6:

800 Meter Run

Max Calorie Bike

Rest 2 Minutes

AMRAP 4:

400 Meter Run

Max Calorie Bike

Rest 1 Minutes

AMRAP 2:

200 Meter Run

Max Calorie Bike

====FITNESS===

AMRAP 10:

1,200 Meter Run

Max Calorie Bike

Rest 4 Minutes

AMRAP 8:

800 Meter Run

Max Calorie Bike

Rest 3 Minutes

AMRAP 6:

600 Meter Run

Max Calorie Bike

Rest 2 Minutes

AMRAP 4:

300 Meter Run

Max Calorie Bike

Rest 1 Minutes

AMRAP 2:

100 Meter Run

Max Calorie Bike
*Score = Sum Total Bike Calories from all 5 Rounds

Extra

Strength: Deadlift

2 Sets: 2 Dead Stop Deadlifts @ 80% 1RM

2 Sets : Max Touch and Go Deadlifts @85% 1RM

Extra

Accesory: Pulling

3 Rounds:

8 Romanian Deadlifts @ 45% 1RM Deadlift

16 GHD Hip Extensions

After each round 20 ft. Double KB Death March

At Home METCON

Metcon (AMRAP – Reps)

AT HOME:

AMRAP 10:

1,600 Meter Run

Max Calorie Machine or Max Jump Squats

Rest 4 Minutes

AMRAP 8:

1,200 Meter Run

Max Calorie Machine or Max Jump Squats

Rest 3 Minutes

AMRAP 6:

800 Meter Run

Max Calorie Machine or Max Jump Squats

Rest 2 Minutes

AMRAP 4:

400 Meter Run

Max Calorie Machine or Max Jump Squats

Rest 1 Minutes

AMRAP 2:

200 Meter Run

Max Calorie Machine or Max Jump Squats
Score is total on machine or toal Jump Squats

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