MONNOV4

CrossFitAllen – CrossFit

Warm-Up

1 Minute

Easy Row

Active Samson + Air Squat

Medicine Ball Squat Hold

45 Seconds

Moderate Row

Active Spiderman + Hamstring

Squats with Medicine Ball

30 Seconds

Faster Row

Child’s Pose on Ball

Medicine Ball Thrusters

Primer

2 Rounds

15 Glute Bridges

15 Banded Pull-Aparts

15 Superman

15 Wall Angels

Conditioning

Metcon (2 Rounds for reps)

“Open Concept”

AMRAP 5:

1000/800 Meter Row

Max Wallballs (20/14)

*cap row at 4:00

*Record # of WBs

Rest 5 Minutes

AMRAP 5:

50 Wallballs (20/14)

Max Meter Row

*cap WBs at 2:30

*Record # of Meters Rowed

Extra

1:00 Roll Quads

1:00 Roll Glutes

1:00 Roll Calf

1:00 Couch Stretch

1:00 Pigeon Stretch

1:00 KB Ankle Stretch

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