FRIFEB7

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Child’s Pose on Ball: 30 Seconds

Kettlebell Ankle Stretch: 30 Seconds Each Side

Kettlebell Squat Hold: 30 Seconds

Movement Prep

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Stranger Things”

Teams of 2

AMRAP 25:

3 Wallballs (20/14)

3 Kettlebell Swings (53/35)

3 Cal Bike

6 Wallballs (20/14)

6 Kettlebell Swings (53/35)

6 Cal Bike

9 Wallballs (20/14)

9 Kettlebell Swings (53/35)

9 Cal Bike



Climb By 3’s Each Round

*Athletes Switch After Completing Full Rounds
*One athlete works at a time

*We’ll complete full rounds before switching off

*Each athlete will complete every round before climbing in reps

For Example:

Athlete 1: 3-3-3

Athlete 2: 3-3-3

Athlete 1: 6-6-6

Athlete 2: 6-6-6



*The final score for the day is total rounds and reps completed

*Every time one athlete finishes their round, score 1 round

*For Example: If the team makes it through the round of 15’s, their score is 10 rounds

Extra

Front Squat Complex

On the 2:00 x 5 Sets:

1 “One and One Quarter” Front Squat

1 Front Squat

Set 1: 50% 1RM Front Squat

Set 2: 55% 1RM Front Squat

Sets 3-5: 60% 1RM Front Squat

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