FRINOV12

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Handstand Push-ups (Max Unbroken Reps Over 5 Sets)

Every 1:30 for 5 Rounds

Dumbbell Strict Press (5 Rounds for Max Reps)

Every 1:30 for 5 Rounds, complete a set of Max Unbroken Dumbell Strict Press at (50’s/35’s or Athlete’s Choice)

Conditioning

Metcon (Time)

“DANCE WITH THE DEVIL”

For Time w/ a 20 Minute Cap

15-12-9-6:

Single|R+ Double DB Devil’s Press (50/35)

Calorie Row

Directly Into…

6-9-12-15:

Dumbbell-Facing Burpees

Calorie Row

====FITNESS====

12-10-8-6:

Single DB Devil’s Press

Calorie Row

Directly Into…

6-8-10-12:

Dumbbell-Facing Burpees

Calorie Row

Extra

AMRAP20:

Bike Meters

Starting on the 0:00 then on the 4:00. . .

20 Alternating Bodyweight Reverse Lunges

10 Pausing Banded Clam Shells (each side 0:03 pause)

OR 10 Pausing Single Leg Hip Bridges (0:03 pause at the top)

At Home METCON

Metcon (Time)

15-12-9-6:

Devil’s Press (50’s/35’s)

10 Meter Shuttle Run

Directly Into…

6-9-12-15:

Dumbbell-Facing Burpees

10 Meter Shuttle Run

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