MONOCT7

CrossFitAllen – CrossFit

Warm-Up

30 Seconds

Easy Row

Active Spidermans

Moderate Row

Active Samson

Faster Row

Slow Air Squats

30 Seconds

Dumbbell Romanian Deadlifts

Wall Sit

Dumbbell Front Rack Reverse Lunges (Alternating Legs)

Front Plank

Dummbell Pausing Front Squats (2 Seconds in Bottom)

Mountain Climbers

METCON

Metcon (Time)

“Rugrats”

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 Dumbbell Front Squats (50’s/35’s)

15/12 Calorie Row
*The score today is the slowest of the 5 rounds

*Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00

*Looking for these rounds to take no more than 3 minutes, giving athletes at least 1 minute of rest before the start of the next round

*This should be a challenging weight, but one that will be completed unbroken every round

Extra

Couch Stretch 1:00 each side

Roll Quads 1:00 each side

Pigeon Stretch 1:00 each side

Roll Glutes 1:00 each side

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s