FRIJAN3

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Movement Prep

Strength

Push Press (4 Sets of 6 Reps)

*12 Minutes to work up to and complete 4 sets

*Same Weight Across Sets

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Speedo”

Teams of 3

AMRAP 20:

300 Meter Row

20 Plate Hops (15lb Plate)

10 Thrusters (65/45)

*Complete Full Rounds Before Switching
*time spent working is meant to be completed at a very fast pace

Extra

3 Sets For Quality:

10 Single DB Overhead Walking Lunge Steps (each arm)

10 DB Bent Over Rows (each arm)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s