FRIJUN19

CrossFitAllen – CrossFit

Warm-Up

2:00 On Your Machine

30 Seconds Each

Box Step Ups

Active Spidermans

Mountain Climbers

Lateral Box Step Ups

Frog Hops

Active Samson

Box Jumps

Inchworms to Push-up

Single Dumbbell Warmup (Light Weight)

20 Seconds Each Side

Deadlifts

High Pulls

Lateral Hops Over Dumbbell

Russian Swings

Strict Press

Mobility

Couch Stretch: 45 Seconds (Each Side)

Calf Stretch on Post: 30 Seconds (Each Side)

Box Pigeon: 45 Seconds (Each Side)

Box Shoulder Stretch: 45 Seconds

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Cookie Monster”

AMRAP 15:

20 Single Arm Dumbbell Snatches (50/35)

10/8 Cal Bike or Row

20 Box Jumps (24″/20″)

10/8 Cal Bike or Row
*The intended scoring range for this workout is between 3-5 rounds

*This works out to a round every 3-5 minutes

At Home METCON

Metcon (AMRAP – Rounds and Reps)

“Cookie Monster”

AMRAP 15:

20 Single Arm Dumbbell Snatches (50/35)

30 Double Unders

20 Burpees

30 Double Unders

Extra

Body Armor

3 Giant Sets:

Max Strict Pull-ups

Max Alternating Dumbbell Strict Presses

Rest 2 Minutes Between Rounds

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