FRIAPR17

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/VmX1BmlKaOk

Zoom Link

6:00 AM

https://zoom.us/j/97328675401

9:00 AM

https://zoom.us/j/94946932954

12:00 PM

https://zoom.us/j/96295400876

5:00 PM

https://zoom.us/j/96188653094

Warm-Up

2 Rounds for Quality:

15 DUs or Singles

15 Glute Bridges

15 Air Squats

10 DB Squat Cleans (5 e/s)

10 DB Push Press (5e/s)

Mobility

:30 Each

DB Straddle Stretch

DB Ankle Stretch

DB Goblet Squat Hold

DB Behind Head Tricep Stretch

At Home METCON

Metcon (AMRAP – Reps)

“Sandpaper”

AMRAP 12:

2 Single Dumbbell Power Cleans(Alternating)

2 Single Arm Dumbbell Thrusters (Split Evenly btw Arms)

30 Double Unders

4 Single Dumbbell Power Cleans (Alternating)

4 Single Arm Dumbbell Thrusters (Split Evenly btw Arms)

30 Double Unders

6 Single Dumbbell Power Cleans (Alternating)

6 Single Arm Dumbbell Thrusters (Split Evenly btw Arms)

30 Double Unders



Continue to Add (2) Reps to Dumbbell Movements Per Round
*Sub 45 Single Unders

Finish 2’s: 34

Finish 4’s: 72

Finish 6’s: 114

Finish 8’s: 160

Finish 10’s: 210

Finish 12’s: 264

Finish 14’s: 322

Finish 16’s: 384

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Count Chalkula”

AMRAP 20:

30 Kettlebell Swings (53/35)

25 Box Jumps (24″/20″)

20 Toes to Bar

15 Push Presses (135/95)

Extra

BODY ARMOR

Part A) 5 Sets:

1 Squat Complex

Rest :30s between

1 Squat Complex

5 Weighted Bottom Range Squats

5 Weighted Full Range Squats

5 Weighted Full Range Jumping Squats

5 Unweighted Max Height Jumping Squats

Part B) Not for Time:

20 Slow Cossack Squats

This is 10 per side

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