SATJAN15

CrossFitAllen – CrossFit

Warm-Up

0:30 Alternating Quad Stretch

0:30 Knuckle Drags

0:30 Inchworm to Push Up

0:30 Down Dog

100m Row

10 Scap Retractions (from Pull Up Bar)

3 Strict Pull Ups

3 Strict Knee to Chest

300m Bike

100m Row

1 Half Rope Climb or 2 Renegade Rows

300m Bike

Conditioning

Metcon (Time)

“TRIPLE TROUBLE”

[Team of 3]

For Time with a 45 Min Cap:

3,000 Meter Row

45 Renegade Rows|R+15 Rope Climbs

7,500 Meter Bike

====Fitness====

2,400 Meter Row

30 Renegade Rows

6,000 Meter Bike

Extra

Back Squat:

4 Sets of 5 @ 70% 1RM

1 Set of 5+ @ 70% 1RM

[Leave 2-3 Reps In The Tank On Max Set]

Extra

Squat Clean and Split Jerk

3 @ 40%

3 @ 50%

3 @ 60%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 88%

Extra

3 Giant Sets:

100 ft Dumbbell Farmers Carry

30 Second L Sit

50 Second Bar Dead Hang

Rest as Needed Between Sets

At Home METCON

Metcon (Time)

3 Rounds:

800m Run

20 Double Dumbbell Renegade Rows

200m Walking Lunges

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