MONDEC2

CrossFitAllen – CrossFit

Warm-Up

General Warm-Up and Stretch, then…

General Barbell Warmup

Strength

Back Squat (EMOM 9 min of 1 Tempo Back Squat)

Tempo:

* 5 Seconds Down

* 2 Second Pause

* Aggressively Stand

Build or Maintain across all sets

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Flinstones”

AMRAP 20:

50 Wallballs (20/14)

40/30 Calorie Row/Bike

30 Toes to Bar

20 Alternating Dumbbell Snatches (50/35)
+In this longer AMRAP workout, we’re looking to choose weights and variations that allow us to complete somewhere in the 1+ to 2+ round range

+This works out to 1 round every 8-12 minutes

Extra

COOL DOWN

1. Lat Foam Roll:

1-2 Minutes Each Side

2. Calf Foam Roll:

1-2 Minutes Each Side

3. Quad Foam Roll:

1-2 Minutes Each Side

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