MONNOV11

CrossFitAllen – CrossFit

Mobility

Spend a few minutes rolling out the quads, hips, and lats, then…

1:00 of Each

-Couch Stretch

-Active Spiderman w/ twist

-Banded Lat Stretch

Warm-Up

30 Seconds each:

Jumping Jacks

Kettlebell Deadlifts

Single Arm Kettlebell Strict Press (30s Each Side)

Low Box Step-ups

Russian Kettlebell Swings

Barbell Strict Press & Reach

Low Box Jumps

American Kettlebell Swings

Barbell Push Press

*Performed With Light Kettlebell

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Jack”

AMRAP 20:

10 Push Press (95/65|R+115/85)

10 Kettlebell Swings (53/35|R+70/53)

10 Box Jumps (24/20)
*Athletes can choose a weight on the barbell and kettlebell that they are able to complete the 10 reps in 1-2 sets each round during the workout

*We’re looking to complete somewhere between 8-10+ rounds today, or a round every 2:00-2:30

Extra

Recovery Bike

3 Rounds:

3:00 Recovery Bike

Between sets, 15 GHD Sit-Ups or 30 Ab Mat Sit Ups

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