FRIMAY1

CrossFitAllen – CrossFit

Zoom Link

https://us02web.zoom.us/j/84122063891

Daily Video

https://youtu.be/DrAO6e6O-f4

Warm-Up

4 Minutes for Quality:

5 Pushup to Down Dog

10 Pausing Air Squats

30 Single Unders

Mobility

30 Seconds each of:

DB Ankle Stretch (e/s)

Wrist Stretch

Wall Chest Stretch (e/s)

DB Squat Hold

At Home METCON

Metcon (Time)

“Round-a-Bout”

For Time:

30|R+50 Single Arm Alternating Dumbbell Squat Cleans

*75|R+100 Double Unders

30|R+50 Hand Release Push-ups

*75|R+100 Double Unders

30|R+50 Single Arm Alternating Dumbbell Squat Cleans
*Sub 150 Single Unders

Conditioning

Metcon (Time)

“Alone Together”

On the 4:00 x 6 Rounds:

6 Burpee Box Jumps (24’/20″)

9 Kettlebell Swings (70/53)

12/9 Calorie Assault Bike
Your score is the slowest of the 6 rounds

Extra

Body Armor

Alternating On the Minute x 10:

1st Minute: 4 Tempo Split Squats (Left)

2nd Minute: 4 Tempo Split Squats (Right)

Tempo: 4 Seconds Down, Fast Up

*With your back foot elevated (chair, box, bench..) slowly lower down into a single leg split squat

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s