FRIMAY15

CrossFitAllen – CrossFit

Zoom Link

https://us02web.zoom.us/j/88951256875

Daily Video

https://youtu.be/8yHaPVmcHv4

Warm-Up

5 Minutes For Quality

20 Single Unders

5 Push-up to Down Dog Video

20 Single Unders

10 Slow Wall Squats

Mobility

30 Seconds Each:

DB Ankle Stretch (e/s)

Wrist Stretch

Spiderman w/ Twist (e/s)

DB Squat Hold

At Home METCON

Metcon (Time)

“90 Shiny”

21-15-9:

Dumbbell Power Cleans

50 Double Unders After Each Round

Directly Into…

21-15-9:

Dumbbell Goblet/Front Squats

50 Double Unders After Each Round
*DB Power Cleans will be alternating if using a single DB

*DB Goblet Squats if using a single DB, front rack if using 2 DBs.

*Sub 75 single under for CUs

Conditioning

Metcon (Time)

“90 Shiny”

21-15-9:

Power Cleans (135/95)

50 Double Unders After Each Round

Directly Into…

21-15-9:

Front Squats (135/95)

50 Double Unders After Each Round

Extra

Body Armor

For Time (5 Minute Cap):

100 Jumping Lunges

On the Minute (Starting at 0:00):

5 Dumbbell Thrusters

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