FRIJUL23

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (AMRAP – Rounds and Reps)

“ADULTING”

AMRAP 18:

30 Single Dumbbell Alternating Power Snatches (50/35)

30/24 Calorie Bike

30 Toes to Bar

30 Single Dumbbell Box Step-ups (24″/20″)

====FITNESS====

30 Single Dumbbell Alternating Power Snatches (Athlete’s Choice)

24/18 Calorie Bike

30 Knee Raises

30 Box Step-ups (Athlete’s Choice)

Cool Down

Foam Roller Party

:30 on each body part/each side

Lower to Upper Back

Lats

Hamstrings

IT band

Calves

Extra

For Quality:

30-25-20-15-10:

Heavy Russian Kettlebell Swings

*After Each Set: 25-50′ Handstand Walk or :30 HS Hold

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

30 Single Dumbbell Alternating Power Snatches

600m Run

30 V-Ups

30 Single Dumbbell Step Back Reverse Lunges

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