MONFEB3

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stetch, then…

Movement Prep

Strength

Back Squat (Based off 5 Rep Max)

9 @ 70%

6 @ 80%

3 @ 90%

1 @100%

1 @ 105%

1 @ 110%

Conditioning

Metcon (Time)

“Dead Space”

On the 5:00 x 4 Rounds:

7 Deadlifts (185/135)

14 Alternating Reverse Lunges

7 Deadlifts (185/135)

14 x 10 Meter Shuttle Runs

Rx+

7 Deadlifts (225/155)

20 Alternating Jumping Lunges

7 Deadlifts (225/155)

20 x 10 Meter Shuttle Runs
*Record all 4 times, with the score being the slowest of the 4 rounds

*We want rest built in to preserve high intensity, so let’s cap these rounds at 4 minutes to allow for at least 1 minute of recovery

Extra

2 Rounds:

10 Banded Monster Walks

10 Wall Angels

10 Banded Glute Bridges

10 Banded Pull Aparts

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