FRIJUL2

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (AMRAP – Rounds and Reps)

“WALL TO WALL”

AMRAP 15:

30 Double Unders

15/12 Calorie Row

10 Wall Balls (20/14)

30 Double Unders

15/12 Calorie Row

20 Wall Balls (20/14)

30 Double Unders

15/12 Calorie Row

30 Wall Balls (20/14)

[Add 10 Wall Balls Per Round]

====FITNESS====

AMRAP 15:

45 Single Unders

12/9Calorie Row

10 Wall Balls (athlete’s choice)

45 Single Unders

12/9Calorie Row

20 Wall Balls (athlete’s choice)

45 Single Unders

12/9Calorie Row

30 Wall Balls (athlete’s choice)

[Add 10 Wall Balls Per Round]
*Score = Rounds and reps accumulated in 15:00

Cool Down

1:00 Puppy Pose

1:00 Banded Shoulder Distraction (each side)

1:00 Foam Roll – Quads (each side)

Extra

Supersets of the Following, based on 5rm Back Squat

Set 1:

7 Back Squats – 73%

5 Front Squats – 68%

Rest 2:00

Set 2:

7 Back Squats – 78%

5 Front Squats – 70%

Rest 2:00

Set 3:

7 Back Squats – 83%

5 Front Squats – 72%

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders, 200m Run

10 Single Dumbbell Thrusters (Switch Arms Every 5 Reps)

30 Double Unders, 200m Run

20 Single Dumbbell Thrusters (Switch Arms Every 5 Reps)

30 Double Unders, 200m Run

30 Single Dumbbell Thrusters (Switch Arms Every 5 Reps)



[Add 10 Thrusters Per Round]
Sub 45 Single Unders

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