FRINOV6

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Calf Stretch on Post: 1 Minute Each Side

Wrist Stretch: 30 Seconds each direction

Conditioning

Metcon (Time)

“Under The Sea”

For Time:

1500 Meter Row

100 Double Unders (200 Singles)

75 Burpees

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R+

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2,000 Meter Row

150 Double Unders (300 Singles)

100 Burpees

At Home METCON

Metcon (Time)

10 Rounds For Time:

30 Double Unders (45 Singles)

10 Burpees

Extra

Strict Gymnastics

10-9-8-7-6-5-4-3-2-1:

Strict Pull-ups

Strict Handstand Push-ups

Repeat Effort From Last Friday

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