FRIAPR10

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/kkDNb0JkTTI

Zoom Link

6:00AM

https://zoom.us/j/542240632

9:00AM

https://zoom.us/j/519944118

12:00PM

https://zoom.us/j/338363255

5:00PM

https://zoom.us/j/959743419

Warm-Up

Quick Calf/Ankle Stretch

30 Single Unders

30 Double Unders :30 Practice

2 Rounds:

30 Seconds Samson Stretch

15 Glute Bridges

30 Seconds Cossack Squats

15 Air Squats

Mobility

Pigeon + Wrist Stretch: 40 Seconds

Calf/Ankle/Hamstring: 40 Seconds

Child’s Pose: 40 Seconds

At Home METCON

Metcon (AMRAP – Rounds and Reps)

“Hannah Banana”

AMRAP 15:

10 Toe Raises

20 Alternating Dumbbell Power Snatches

40 Double-Unders (60 Singles)
*see daily video for toe raises

Conditioning

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

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