FRIJUL17

CrossFitAllen – CrossFit

Warm-Up

40 Seconds Each

Easy Bike/Row

Active Spidermans

Kettlebell Deadlifts (Between Legs)

Moderate Bike/Row

Mountain Climbers

Single Arm Kettlebell Deadlifts (20 Seconds Per Side)

Faster Bike/row

Frog Hops

Single Arm Kettlebell Farmers Carry Lunge(20 Seconds Per Side)

Performed With 1 Lighter Kettlebell

Mobility

Couch Stretch: 30 Seconds Each Side

Pec Stretch on Wall: 30 Seconds Each Side

Movement Prep

5 Kettlebell Deadlifts

10 Russian Kettlebell Swings

5 Full Kettlebell Swings

Conditioning

Metcon (5 Rounds for reps)

“Minute to Win It”

5 Rounds:

1 Minute Burpees

1 Minute Kettlebell Swings (53/35|R+70/53)

1 Minute Row/R+Bike Calories

1 Minute Rest
*Work for 3 minutes and then rest for 1 in this 5-round interval workout

*Your final score is your total number of reps completed

*Jot down your reps completed in the previous 3 minutes during your rest period

*Enter all 5 round totals, and SugarWOD will add them together

At Home METCON

Metcon (5 Rounds for reps)

5 Rounds:

1 Minute Burpees

1 Minute Russian Double Dumbbell Swings (50’s/35’s)

1 Minute Jumping Lunges

1 Minute Rest

Extra

Midline

3 Giant Sets:

5 Inchworms

100 Meter Double Kettlebell Farmers Walk

5 Inchworms

Rest as Needed Between Sets

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