MONSEPT2

Announcements

Don’t forget, Sat classes will be moved to 8:30 AM and 9:45 AM, effective Sept 7th. Yoga will be starting at 11:00 AM going forward as well.

CrossFitAllen – CrossFit

Warm-up

General Warm-Up and Stretch…then…

Movement Prep

With an Empty Barbell:

5 Pausing Front Squats

5 Front Squats

5 Strict Press & Reach

5 Push Press

Build to Light Weight

7 Thrusters

Conditioning

Metcon (Time)

Teams of 2…complete the runs together…all other reps split evenly

“Dive Bar” Rx

For Time:

800 Meter R|un

80 Barbell Thrusters (45/35)

800 Meter Run

80 Burpees

800 Meter Run

80 Barbell Thrusters (45/35)

“Dive Bar” Rx+

1000 Meter Run

100 Barbell Thrusters (45/35)

1000 Meter Run

100 Bar Facing Burpees

1000 Meter Run

100 Barbell Thrusters (45/35)
Rx is 800m run and 80 reps/movement

Rx+ is 1000m run and 100 reps/movement

Extra

Midline

3 Rounds, Not for Time:

1:00 Assault Bike or Row(recovery pace)

25 Ab-Mat Sit-Ups

1:00 Assault Bike or Row(recovery pace)

15 Glute Bridges

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