FRIAUG6

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (AMRAP – Rounds and Reps)

“HANGRY”

AMRAP 20:

15 Toes to Bar

12/9 Calorie Assault Bike

9 Hang Power Snatches (95/65)

6 Strict Press (95/65)

====R+====

15 Toes to Bar

12/9 Calorie Assault Bike

9 Hang Power Snatches (95/65)

6 Strict Handstand Push-Ups

====FITNESS====

15 Knee Raises

12/9 Calorie Assault Bike

9 Hang Power Snatches (athlete’s choice)

6 Strict Presses (athlete’s choice)

Extra

3 Sets For Quality:

:20 Seconds L-Sit

:30 Seconds Hip Extension Hold

:40 Seconds Tempo Back Squat

[Rest 2 Minutes Between Sets]

Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up

Extra

Grit Squats based off 5 RM Back Squat

3 Back Squats @ 79%

3 Front Squats @ 72%

Rest 2 Minutes

3 Back Squats @ 84%

3 Front Squats @ 74%

Rest 2 Minutes

3 Back Squats @ 89%

3 Front Squats @ 76%

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

15 Toe Raises

200m Run

9 Double Dumbbell Hang Power Snatches

6 Strict Double Dumbbell Press

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