FRIMAY7

CrossFitAllen – CrossFit

Warm-Up

General warmup and stretch

Conditioning

Metcon (Time)

“PUT A RING ON IT”

10 Rounds For Time:

3 Burpee Pull Ups or 1 Muscle Up

6 Front Squats (135/95)

9/6 Calorie Assault Bike

====R+====

10 Rounds For Time:

3 Ring Muscle-Ups

6 Front Squats (165/105)

9/6 Calorie Assault Bike

====Fitness====

8 Rounds for Time:

3 Burpee Pull Ups

6 Front Squats (95/65)

9/6 Calorie Assault Bike
*Time Cap 30 Minutes

*If unable to do ring muscle ups, you may sub bar muscle ups

Cool Down

Pigeon Pose + Lat Reach: 45 Seconds Each Side

Calf Stretch on Post: 30 Seconds Each Side

Turn Back Stretch: 1 Minute Each Side

Extra

On the 3:00 x 3 Sets:

25′ Double Dumbbell Pausing Walking Lunges

25′ Double Dumbbell Walking Lunges

Pausing Walking Lunge – :1 pause with back knee on the ground.

Dumbbells held in the front rack position, with hands on handles.

At Home METCON

Metcon (Time)

10 Rounds For Time:

3 Reverse Burpees

12 Double Dumbbell Front Squats (50/35)

100m Run

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