FRIAPR22

CrossFitAllen – CrossFit

Warm-Up

0:30 Single Unders

0:30 Push-up to Downdog

0:30 Single Unders

0:30 Alternating Quad Stretch

0:30 Low and Fast Single Unders

0:30 Alternating Side Lunge

0:30 High and Slow Single Unders

0:30 Active Samson

0:30 Double Unders

0:30 Active Spiderman

Conditioning

Metcon (Time)

“THE MANAGER”

For Time 20 Minute Cap:

150 Wall Balls (20/14)

On the Minute [Starting on the 0:00]:

20|R+30 Double Unders

====FITNESS====

120 Wall Balls (athlete’s choice)

On the Minute [Starting on the 0:00]:

30 Single Unders

Extra

PARTNER ACCESSORY WORK

AMRAP 8:

Max Alternating Dumbbell Snatches

P1: Max Dumbbell Snatches

P2: Wall Supported Handstand Hold

* Switch Every Break On Handstand Hold

* Can Only Snatch When Partner Is Holding

* Compete & Train: 50/35

* Sweat: 35/25

Extra

Snatch Ladder:

For Time:

10 Reps @ 55% 1RM

8 Reps @ 63% 1RM

6 Reps @ 72% 1RM

4 Reps @ 80% 1RM

2 Reps @ 88% 1RM

At Home METCON

Metcon (Time)

For Time:

150 Light Double Dumbbell Thrusters

On the Minute [Starting on the 0:00]:

20|R+30 Double Unders

====FITNESS====

120 Light DB Thrusters

30 Single Unders each minute

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