FRIJAN8

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Barbell Ankle Stretch: 45 Seconds

Pigeon Pose on Box: 45 Seconds Each Side

Movement Prep

Movement Prep

3 Hang Power Cleans

3 Pausing Front Squats (3 Seconds in Bottom)

3 Power Clean + Front Squats

3 Squat Cleans

5-7 Minutes to Build to Workout Weight

Conditioning

Metcon (Time)

“Cannonball”

5 Rounds For Time:

15/12 Calorie Row

10 Box Jump Overs (24″/20″)

5 Squat Cleans (135/95)

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

5 Rounds For Time:

21/15 Calorie Row

15 Box Jump Overs (24″/20″)

7 Squat Cleans (155/105)
*Choose a moderate weight that you’ll complete as steady singles

*This station ideally takes less than 1:20 to complete

At Home METCON

Metcon (Time)

5 Rounds For Time:

100′ Walking Lunge

50 Double Unders

30 Single Dumbbell Russian Swings (15 Each)

Extra

Gymnastics Conditioning

Alternating On the Minute x 10 (5 Rounds):

Minute 1: 50′ Handstand Walk

Minute 2: 50′ Front Rack Walking Lunge

Build to Heavy 50′ Lunge

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