FRISEP18

CrossFitAllen – CrossFit

Warm-Up

Coach Choice, then…

Dumbbell Ankle Stretch: 45 Seconds (Each Side)

Dumbell Warrior Squats: 1:00

Barbell Warmup

Strength

Front Squat (6-4-2-1-1)

Using the % of your 1 Rep Max Front Squat, complete 1 set every 2 minutes:

6@70%

4@80%

2@90%

1@100%

1@103%

Conditioning

Metcon (Time)

“Litter Box”

3 Rounds:

Burpee Box Jumps (24″/20″)

6 Front Squats (115/85)

9 Deadlifts (115/85)

50/35 Calorie Row

3 Rounds:

Burpee Box Jumps (24″/20″)

6 Front Squats (115/85)

9 Deadlifts (115/85)

50/35 Calorie Row

3 Rounds:

Burpee Box Jumps (24″/20″)

6 Front Squats (115/85)

9 Deadlifts (115/85)

=========

RX+

=========

3 Rounds:

3 Burpee Box Jumps (24″/20″)

6 Double Dumbbell Front Squats (50’s/35’s)

9 Deadlifts (155/105)

50/35 Calorie Row

3 Rounds:

3 Burpee Box Jumps (24″/20″)

6 Double Dumbbell Front Squats (50’s/35’s)

9 Deadlifts (155/105)

50/35 Calorie Row

3 Rounds:

3 Burpee Box Jumps (24″/20″)

6 Double Dumbbell Front Squats (50’s/35’s)

9 Deadlifts (155/105)

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Renegade Rows (50’s/35’s)

200 Meter Run

Extra

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Chest

Lats

Calves

Triceps

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