MONFEB28

CrossFitAllen – CrossFit

Warm-Up

5 Rounds. . .

0:20 Jump Rope

0:10 Transition

0:20 Stretch

1. Inchworm to Push Up

2. Downdog

3. Active Spiderman

4. Active Samson

5. Quad Stretch

Strength

Deadlift (In 10 Minutes, build to a Heavy set of 10)

Just like last week, work in sets of 5-6 until you think you are at your 10 Rep…

Conditioning

Metcon (Time)

“HEARTLESS”

3 Rounds For Time, Cap at 15 Minutes:

10 Deadlifts (185/135)

20 Pull-ups

50 Double Unders

====R+====

10 Deadlifts (225/155)

20 Chest to Bar Pull-ups

50 Double Unders

====Fitness====

10 Deadlifts (135/95)

20 Pull-Ups

75 Single Unders
*Choose a weight for Deadlifts that they could do for 10+ reps when fresh

Extra

7 Sets For Quality:

3 Jumping Ring Muscle-ups

[or 6 Strict Ring Dips]

3 Unbroken Squat Snatches (115/85)

Extra

Row Intervals

10 Rounds:

500 Meter Row

Rest 1:00

At Home METCON

Metcon (Time)

3 Rounds For Time:

15 Double Dumbbell Deadlifts

20 Double Dumbbell Bent Over Rows

50 Double Unders or 75 Single Unders

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