FRIAPR24

CrossFitAllen – CrossFit

Zoom Link

https://zoom.us/j/96785376592

Daily Video

https://youtu.be/D_yDkmbcRIU

Warm-Up

1 Round

:30 Hollow Hold

:30 Wall Sit

:30 Plank

2 Rounds

:30 Push Ups to Down Dog

:30 Single Leg Glute Bridge

:30 Air Squat

3 Rounds

3 Pushups

6 Odd Object Rows

9 Air Squats

Mobility

:30 Pass Throughs

:30 Pigeon each side

:30 Chest Stretch Each side

At Home METCON

Metcon (AMRAP – Rounds and Reps)

“Cindvee”

AMRAP 16:

9 Push-ups

15 Odd Object Rows

21 Air Squats

Minutes 0-8: Wear Pack or Weight Vest

Minutes 8-16: Bodyweight

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Deep Clean”

AMRAP 15:

15 Power Cleans (95/65)

30 Double Unders

15 Thrusters (95/65)

30 Double Unders

Extra

Body Armor

3 Sets For Max Reps:

Single Arm Kneeling Arnold Strict Press (Each Side)

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