FRIMAR5

CrossFitAllen – CrossFit

Warm-Up

General warmup and then…

Box Calf/Ankle Stretch

Box Pigeon

Box Childs Pose

Strength

9 Deadlifts + 6 Hang Power Cleans + 3 Push Jerks (Record Heaviest Unbroken Set)

On the 1:30 x 4 Sets:

9 Deadlifts

6 Hang Power Cleans

3 Push Jerks
*Our focus is cycling unbroken sets on the barbell

Conditioning

Metcon (Time)

“One at a Time”

For Time:

30 Burpee Box Jump Overs (24″/20″)

30 Power Clean & Jerks (135/95|R+155/105)

30 Burpee Box Jump Overs (24″/20″)

18 Minute Cap

Metcon (Time)

“One at a Time”

For Time:

30 Burpee Box Jump Overs (24″/20″)

30 Power Clean & Jerks (135/95|R+155/105)

30 Burpee Box Jump Overs (24″/20″)

18 Minute Cap

At Home METCON

Metcon (Time)

For Time:

30 DB Facing Burpees

30 Double Dumbbell Power Clean & Jerks

30 DB Facing Burpees

Extra

Not For Time:

100 Double Unders, 25′ Handstand Walk

50 GHD Sit-ups, 25′ Handstand Walk

80 Double Unders, 25′ Handstand Walk

40 GHD Sit-ups, 25′ Handstand Walk

60 Double Unders, 25′ Handstand Walk

30 GHD Sit-ups, 25′ Handstand Walk

40 Double Unders25′ Handstand Walk

20 GHD Sit-ups, 25′ Handstand Walk

20 Double Unders, 25′ Handstand Walk

10 GHD Sit-ups, 25′ Handstand Walk

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