FRIDEC6

CrossFitAllen – CrossFit

Warm-Up

General Warm-Up and Stretch

Primer

3 rounds

10 Banded Monster Walks each direction

10 Banded Pull Aparts

10 Single Leg Glute Bridges each leg

10 Wall Angels

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Outside the Box”

Teams of 2, AMRAP 30:

100 Meter Run, 12 Lunges, 1 Burpee Box Jump

100 Meter Run, 12 lunges, 2 Burpee Box Jumps

100 Meter Run, 12 lunges, 3 Burpee Box Jumps

……………

+Increase Burpee Box Jumps each Round

+Each athlete must complete the round separately before moving up

+One athlete works at a time

+Score is total number of Lunges and Box Jumps (Combined)

Box Height: (24/20)
*Non-Working athlete must complete 10 Ab-Mat Sit-Ups while Working athlete completes their round

Extra

Tempo Front Squat

On the Minute x 9:

1 Tempo Front Squat

Tempo:

3 Seconds Down

3 Seconds Bottom Pause

3 Seconds Stand

Sets 1-3: 60%

Sets 4-6: 64%

Sets 7-9: 68%

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