FRIAUG7

CrossFitAllen – CrossFit

Warm-Up

2 Rounds

40 Seconds Each

Kettlebell Deadlifts (Between Legs)

Air Squats to Medicine Ball

Single Arm Kettlebell Bent Over Rows (15 Seconds Each Side)

Push-up to Down Dog

Performed With Lighter Kettlebell

Mobility

Child’s Pose on Ball: 40 Seconds

Kettlebell Ankle Stretch: 30 Seconds Each Side

Squat Hold with Kettlebell: 40 Seconds

Movement Prep

With Wallball

5 Pausing Front Squats (3 Seconds in Bottom)

5 Push Press

5 Thrusters

5 Wallballs

With Lighter Kettlebell:

8 Russian Kettlebell Swings

6 Full Kettlebell Swings

4 Full Kettlebell Swings (Working Weight)

10 Scap Pull-ups

1-3 Strict Pull-ups

5 Kip Swings

3 Pull-ups

3 Chest to Bar Pull-ups

Conditioning

Metcon (Time)

Rx

“Free Agent”

5 Rounds for Time:

200 Meter Run

21 Wallballs (20/14)

15 Kettlebell Swings(53/35)

9 Chest to Bar Pull-Ups

RX+

“Free Agent”

6 Rounds For Time:

200 Meter Run

21 Wallballs (20/14)

15 Kettlebell Swings (53/35)

6 Bar Muscle Ups

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

21 Single Dumbbell Goblet Thrusters (50/35)

15 Single Dumbbell Russian Swings (50/35)

9 Chest to Bar Pull-ups or 18 Bent over DB Rows

200 Meter Run

Extra

Body Armor

3 Giant Sets:

8 Lateral Kettlebell Box Step-ups (Left)

8 Lateral Kettlebell Box Step-ups (Right)

12 Strict Ring Dips

36 Banded Face Pulls

Rest 2 Minutes Between Sets

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