FRIAPR2

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Calf/Ankle Stretch:30 Seconds Each Side

Pigeon Pose on Box: 1 Minute Each Side

Child’s Pose on Box: 30 Seconds

Conditioning

Metcon (Time)

“Muscle Memory”

5 Rounds For Time:

12 Box Jump Overs (24/20)

9 Power Snatches (95/65)

12 Chest to Bar Pullups

====R+====

12 Box Jump Overs (30/24)

9 Power Snatches (115/85)

6 Bar Muscle-ups

25 Minute Cap

At Home METCON

Metcon (Time)

5 Rounds For Time:

16 Single Arm Devil’s Press (6 Each Side)

60 Double Unders (90 Singles)

Extra

Upper Body Pulling Stamina

5 Rounds Not For Time:

2,000 Meter Bike

10 Strict Pull-Ups

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s