FRINOV5

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

REMINDER

1/2 The class will start on the Core/Midline and the other half on the Metcon, then switch when completed

Core/Midline

3 Rounds

10 Med Ball Sit-Ups

1:00 Side Plank (each side)

1:00 Single Dumbbell/Kettlebell Overhead Hold

Conditioning

Metcon (Calories)

“GREAT BALLS OF FIRE”

AMRAP 15:

Calorie Bike

On the Minute [Starting at 0:00]:

10 Wall Balls (20/14)

====FITNESS====

AMRAP 15:

Calorie Bike

On the Minute {Starting at 0:00}:

7 Wall Balls (Athlete’s Choice)
Score = Total Calories on Bike

Extra

Bodyweight/Gymnastics: Strict Ring Dips

EMOM 8: Max Unbroken Strict Ring Dips

Extra

Technique: Snatch

4 sets of 3 Pausing Tall Snatches (3 second pause in catch) @ light weight

4 Sets of 1 Power Snatch + 1 Hang Squat Snatch @ 75-80% 1RM Squat Snatch

At Home METCON

Metcon (Distance)

PART 1:

EMOM8

Unbroken Push Ups

*Not Scored

PART 2:

AMRAP 15:

Calorie Machine or Run

On the Minute [Starting at 0:00]:

10 Jump Squats

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