MONAPR27

CrossFitAllen – CrossFit

Zoom Link

https://us02web.zoom.us/j/81730816198

Daily Video

https://youtu.be/4mCRj06CKLE

Warm-Up

30 Seconds each of:

Spiderman w/ Twist (e/s)

Samson (e/s)

Pushup-to-Down Dog

Front Plank

Side Plank (e/s)

Hollow Hold

Movement Prep

4 DB Bent over Rows (each side)

6 Pushups

8 Sit Ups

10 Lunges (5 each side)

At Home METCON

Metcon (Time)

“Barbs”

3 Rounds:

20 Single Arm DB Rows(10 e/arm)

20 Push-ups

30 Sit-ups

40 Lunges

30 Sit-ups

20 Push-ups

20 Single Arm DB Rows(10 e/arm)

Rest 3 Minutes Between Rounds
*After completing the 7 stations, you’ll rest 3 minutes between rounds

*Your score is the total time it takes to complete the 3 rounds, including rest time

Conditioning

Metcon (Time)

“Escape from Wonderland”

3 Rounds:

75 Double Unders

50 Air Squats

25/18 Calorie Row

Extra

Back Squats 3 Sets of 5 Reps…

or…

Body Armor

Tabata Dumbbell Goblet Squats

8 Rounds:

20 Second Work

10 Seconds Rest

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s