FRINOV26

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Deadlift (5 Sets of 5 Touch and Go Deadlifts)

Build to a Heavy Set of 5

Every 1:30, complete 5 Touch and Go Deadlifts, building across sets

Conditioning

Metcon (Time)

5 Rounds For Time:

100 Meter Farmers Carry (50’s/35’s)

30 AbMat Sit-ups

10 Deadlifts (225/155)

====FITNESS====

100 Meter Farmers Carry (athlete’s choice)

20 AbMat Sit-ups

10 Deadlifts (athlete’s choice)

Extra

Snatch Balance:

3-5 Sets of 5 Snatch Balance (light)

Squat Snatch:

3 @ 40%

3 @ 50%

3 @ 60%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 85

Rest 1-3 Minutes Between Sets

Extra

7 Rounds

500 Meter Row

50% Max Strict Hand Stand Pushups

At Home METCON

Metcon (Time)

5 Rounds For Time:

100 Meter Farmers Carry

30 AbMat Sit-ups

15 Double Dumbbell Deadlifts

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