FRINOV19

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Primer

3 Rounds for Quality:

2 Turkish Get-Ups (1 Each Side)

6 Dead Bug Angels or Wall Angels

:10-:15 Second Ring Support (at top of ring dip)

Conditioning

Metcon (AMRAP – Rounds and Reps)

“RING POP”

AMRAP 13:

3 Ring Dips|R+Strict Ring Dips

30 Double Unders

3 Dumbbell Snatches (50/35)

3 Ring Dips|R+Strict Ring Dips

30 Double Unders

6 Dumbbell Snatches (50/35)

3 Ring Dips|R+Strict Ring Dips

30 Double Unders

9 Dumbbell Snatches (50/35)



[Add 3 Dumbbell Reps Per Round]

====FITNESS====

3 Banded Ring Dips or Box Dips

45 Single Unders

3 Dumbbell Snatches (athlete’s choice)

3 Banded Ring Dips or Box Dips

45 Single Unders

6 Dumbbell Snatches

3 Banded Ring Dips or Box Dips

45 Single Unders

9 Dumbbell Snatches



[Add 3 Dumbbell Reps Per Round]
*Score = Total Rounds + Reps

1 Round = Dips, DUs, Snatches

Extra

Snatch: 3-3-2-2-1-1

Building to a Heavy for the Day

Extra

3 Sets:

10 Barbell Good Mornings

10 Strict Toes to Bar

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

3 Hand Release Push-Ups

30 Double Unders

3 Dumbbell Snatches

3 Hand Release Push-Ups

30 Double Unders

6 Dumbbell Snatches

3 Hand Release Push-Ups

30 Double Unders

9 Dumbbell Snatches



[Add 3 Dumbbell Reps Per Round]

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