FRISEP4

CrossFitAllen – CrossFit

Warm-Up

2 Minute Easy Row

1 Minute Wall Squats

1 Minute Romaninan Deadlifts (Lighter Kettlebell)

1 Minute Lateral Box Step-ups (:30 Each Side)

Mobility

Ankle Rocks on Box: 45 Seconds

Pigeon Pose on Box: 45 Seconds Each Side

Strength

Front Squat (8-6-4-2 )

8 @ 73%

6 @ 78%

4 @ 83%

2 @ 88%

*Percentages based off 1 Rep Max Front Squat

*Try for a set every 2 minutes

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Dream Team”

[Teams of 2]

AMRAP 16|R+20:

90/70 Calorie Row

70 Wallballs (20/14)

50 Kettlebell Swings (53/35|R+70/53)

30 Burpee Box Jumps (24/20)
*Athletes can split the work however they see fit over the 20 minutes of work

*KBS-Pick a slightly heavier weight that you could complete for 20+ unbroken swings when fresh

*WB-Choose a weight that you are capable of completing for 50+ unbroken reps when fresh

At Home METCON

Metcon (Time)

30-20-10:

Alternating Dumbbell Power Snatches

Burpees

Directly Into…

10-20-30:

Over-and-Back Hops Over Dumbbells

Goblet Thrusters

Extra

Strict Gymnastics

Not For Time:

Accumulate 20 Wall Walks