FRIJUN12

CrossFitAllen – CrossFit

Warm-Up

30 Seconds

Single Unders

Lateral Squats

Bent Over Barbell Row

Single Unders/Double under

Pausing Air Squats

Upright Barbell Row

Double Unders

Barbell Squats

Barbell Power Cleans

Mobility

Barbell Squat Hold: 45 Seconds

Pigeon Pose + Lat Reach: 45 Seconds Each Side

Front Rack Stretch: 45 Seconds

Strength

Squat Clean (Heavy Set of 3 Touch and Go)

Athletes will have 10 minutes to work up to a heavy set of 3 Touch and Go Squat Cleans

Conditioning

Metcon (Time)

“Double Knot”

For Time:

80|R+100 Double Unders

21 Pullups|9 Ring Muscle ups

21 Squat Cleans (115/85|R+135/95)

60|R+75 Double Unders

15 Pullups|6 Ring Muscle Ups

15 Squat Cleans (115/85|R+135/95)

40|R+50 Double Unders

9 Pullups|3 Ring Muscle Ups

9 Squat Cleans (115/85|R+135/95)
*sub 120, 90, and 60 Single Unders

At Home METCON

Metcon (Time)

“Double Knot”

For Time:

100 Double Unders

21 Strict Pull-ups

21 Dumbbell Squat Cleans

75 Double Unders

15 Strict Pull-ups

15 Dumbbell Squat Cleans

50 Double Unders

9 Strict Pull-ups

9 Dumbbell Squat Cleans

Extra

3 Rounds:

3:00 Light Bike/Run

2:00 Moderate Bike/Run

1:00 Fast Bike/Run

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