FRIAPR3

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/HAiOoqPz8xg

Warm-Up

3 Sets

1 Minute Jog

10 Lateral Jumps over Dumbbell

10 Alternating Dumbbell Cleans

10 Alternating Dumbbell Push Press

5 Push-ups

Mobility

Couch Stretch: 1 Minute Each side

Wall Chest Stretch: 30 Seconds Each Side

Wall Shoulder Stretch: 30 Seconds Each Side

At Home METCON

Metcon (Time)

“Kalsnew”

For Time:

Rx

100 Alternating DB Clean and Jerks

*OTM – 3 Burpees over DB

Rx+

100 Alternating DB Clean and Jerks

*OTM – 5 Burpees over DB
*3, 2, 1 go you will complete 5 burpees, jumping laterally over the dumbbell each time

*DB will start with each head of the dumbbell on the ground, move to the shoulder, and finish locked out over head with a full hip extension at the top

Conditioning

Metcon (Time)

“Spit Ball”

5 Rounds:

500 Meter Row

12 Burpees

21 Wallballs (20/14)

One thought on “FRIAPR3

  1. I hate to do this but I’d like to put my membership on hold if that’s possible. Please let me know what you need from me to make this happen

    Mike Ranieri

    Sent from my iPhone

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