MONAPR6 – CrossFit Support Your Local Box WOD

CrossFitAllen – CrossFit

Zoom Link

6:00AM

https://zoom.us/j/732147194?pwd=eThUbnpjbkc0Z1QyamNtQnFmZ1lKQT09

9:00AM

https://zoom.us/j/503113574?pwd=UTNDQ09FZW5iSXkwM0hOUUtnZVcydz09

12:00 Noon

https://zoom.us/j/595609907?pwd=bTBRYzVxdVA0NVN6NmN3OTd6LzAzQT09

5:00PM

https://zoom.us/j/387615540?pwd=OVdSUFU0KzBSZEhFbHB2a2xKTW1mZz09

Daily Video

CrossFit HQ

https://youtu.be/KxZdctGTAHs

CrossFit Allen Daily Video

https://youtu.be/6mi8IWu1NgE

Warm-Up

2-3 ROUNDS:

30 Seconds Dumbbell Deadlift

20 Seconds Wall Squats

10 Overhead Circles (10 Each Direction)

5 Inchworms to Pushups

Mobility

Warrior Squats: 40 seconds

Child’s Pose: 40 Seconds

Wall Chest Stretch: 40 seconds e/s

Support Your Local Box Fundraiser WOD Week 1

Support Your Local Box Workout 1 (AMRAP – Reps)

10-min. AMRAP:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

50-lb/35-lb dumbbells

Conditioning

Metcon (Time)

“Powerhouse”

On the 5:00 x 5 Rounds:

21/15 Calorie Assault Bike

15 Double Dumbbell Power Snatches (35’s/20’s)

9 Thrusters (135/95)
*Score is the slowest round

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