FRIDEC4

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Dumbbell Assisted Straddle Stretch: 1 Minute

Child’s Pose on Ball: 1 Minute

Conditioning

Metcon (Time)

“Green Monster”

4 Rounds For Time (30 Minute Cap):

32/24 Calorie Assault Bike

24 Wallballs (20/14)

16 Toes to Bar

8 Single Arm Devil Press (50/35)

=====R+=====

40/30 Calorie Assault Bike

30 Wallballs (20/14)

20 Toes to Bar

10 Single Arm Devil Press (50/35)

At Home METCON

Metcon (Time)

4 Rounds For Time:

45 Air Squats

30 AbMat Sit-ups

15 Single Arm Devil’s Press (50/35)

Extra

Ring Muscle-Up Stamina

For Time:

30 Bar Facing Burpees

20 Ring Muscle-ups or Transition Practice

30 Bar Facing Burpees

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