MONOCT14

CrossFitAllen – CrossFit

Warm-Up

General Warm-Up and Stretch, then

BB Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Front Squats

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Squats

T2B Prep:

10 Scap Pullups

8 Hollow Arch Swings

6 Knee Raises

4 Straight Leg Raises

2 T2B

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Mind Control”

AMRAP 16:

7 Toes to Bar

7 Front Squats (115/85|R+135/95)

200 Meter Run

Extra

Not for Time

30-20-10 Cal Row

10-20-30 Cal Bike

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