MONOCT21

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Barbell Warm-Up :30 each

BB Good Mornings

Tempo Back Squats 3-down, 2-hold, 1-up

Romanian DLs

Back Squats

Strength

Back Squat (Heavy Set of 5)

Athlete has 8 minutes to work up to a heavy set of 5 back squats…PERFECT FORM

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Open Road”

AMRAP 16:

30 AbMat Sit-ups

20 Wallballs (20/14)

100 Meter Farmers Carry (50’s/35’s)

Extra

2 Rounds

20 Bird Dogs

15 Hollow Rocks

10 Wall Angels

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