FRIJUN4

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“UGLY SWEATER”

2 Rounds:

80/60 Calorie Row

60 Wallballs (20/14)

40 Power Snatches (75/55)

20 Burpee Box Jumps (24″/20″)

====R+====

2 Rounds:

90/70 Calorie Row

70 Wall Ball Shots (20/14)

50 Power Snatches (75/55)

30 Burpee Box Jumps (24″/20″)

===FITNESS===

2 Rounds:

70/50 Calorie Row

50 Wallballs (10/8)

30 Power Snatches (55/35)

15 Burpee Box Jumps/Step Ups (24″/20″)
*30 Minute Cap

Cool Down

2:00 Group Cool-Down – jog/walk w/ static holds

Knee Hug

Leg Cradle

Quad Stretch

Plank Calf Stretch

Figure 4

Pike Stretch

Extra

4 Sets:

50′ Single Dumbbell Overhead Walking Lunge (2 sets/side)

Rest as needed between sets.

At Home METCON

Metcon (Time)

2 Rounds:

1200m Run

70 Squat Jumps

50 Single Dumbbell Alternating Power Snatches

30 Burpees Over the Dumbbell

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