MONNOV25

CrossFitAllen – CrossFit

Warm-Up

Mobility

Kettlebell Calf Smash: 30 Seconds Each Side

Kettlebell Ankle Stretch: 30 Seconds Each Side

Kettlebell Squat Hold: 30 Seconds

then…

2 Minutes For Quality:

10 Glute Bridges Click Here

10 Kettlebell Deadlifts

2 Minutes For Quality:

20 Single Unders

10 Russian Kettlebell Swings

2 Minues For Quality:

10 Single Leg Glute Bridges (5 Each Side)

10 Kettlebell Goblet Squats

*Performed with Light Kettlebell

Strength

Back Squat (3 sets X 5 reps of Back Squats @ 75-80% 1RM)

Athletes will have 15 minutes to work up to their 75-80% 1RM and complete 3 sets of 5 reps at that weight

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Taco Bell”

AMRAP 9:

35|R+50 Double Unders

25 Air Squats

15 Kettlebell Swings (53/35|R+70/53)
Looking to choose weights and variations that allow for 3+ rounds to be completed

Extra

Body Armor

3 Giant Sets:

14 Front Rack Step Back Lunges

21 Glute Bridges

Rest 3 Minutes Between Sets

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