FRISEP25

CrossFitAllen – CrossFit

Warm-Up

Coach Choice, then…

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Lat Stretch: 45 Seconds Each Side

Movement Prep

10 Scap Pull-ups

4 Kip Swings + Stop

2 Kip Swings + 1 Kipping Pull-up

2 Kip Swings + 1 Kipping Pull-up + 2 Kip Swings

2 Kip Swings + 1 Kipping Chest to Bar Pull-up + 2 Kip Swings

String Together Chest to Bar Pull-ups (or Chin Over Bar Pull-ups)

Each Arm With Lighter Dumbbell:

5 Deadlifts

5 High Pulls

5 Push Press

5 Dumbbell Snatches

Build to One Jump Below Workout Weight:

8 Alternating Dumbbell Snatches (4 Each)

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Big Drip”

AMRAP 20:

200 Meter Run

16/12 Calorie Assault Bike/Row

12 Pull-ups

8 Dumbbell Power Snatch (50/35)

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R+

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200 Meter Run

16/12 Calorie Bike

12 Chest to Bar Pullups

8 Dumbbell Power Snatch (60/40)

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

400 Meter Run

30 Single Dumbbell Hang Power Snatches

20 Double Dumbbell Plank Rows

Alternate Arms Every 5 Reps on Hang Snatches

10 Each Side For Dumbbell Plank Rows

Extra

Handstand Walk (Repeat From Last Week)

5 Rounds:

15/12 Calorie Machine (Bike or Row)

“X” Distance Handstand Walk

Option 1: 50′ Handstand Walk

Option 2: 25′ Handstand Walk

Option 3: 1 Minute of Handstand Walk Practice

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