FRIAPR9

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

PVC Flow with Jumping Jacks between movements

Conditioning

Metcon (Time)

“NAPALM”

2 Rounds for Time:

20 Chest to Bar Pullups

20 Bar-Facing Burpees

30 Deadlifts (185/135)

40 Wallballs (20/14)

====R+====

10 Muscle Ups

20 Bar-Facing Burpees

30 Deadlifts (225/155)

40 Wallballs (20/14

Cool Down

Foam Roller Party

Lower Back

Hamstrings

Calves

IT Band

Quads

Lats (Ouch!)

At Home METCON

Metcon (Time)

2 Rounds for Time:

20 Handstand Push-Ups or Pike Push-Ups

60 Walking Lunges

60 Wide-Stance Unloaded Good Mornings

20 Burpee Broad Jumps

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