MONMAY4

CrossFitAllen – CrossFit

Zoom Link

https://us02web.zoom.us/j/83216399849

Daily Video

https://youtu.be/clSpaM6AAJk

Warm-Up

2 Rounds of :30 Each

Inch Worm – Push Up

Hollow Hold

DB Hop Overs

1st Rd Air Squats/2nd Rd Goblet Squat

Mobility

30 Seconds Each

Seal Pose

DB Straddle Stretch

Childs Pose

Figure 4 (each side)

At Home METCON

Metcon (Time)

“SFRAN”

21-15-9 Reps for Time:

-Dumbbell Goblet Thrusters

-Russian Dumbbell Swings

-Single Arm Dumbbell Bent Over Rows (each arm)

Conditioning

Metcon (Time)

“Workaholic”

3 Rounds:

21/15 Calorie Row

15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

21 Kettlebell Swings (53/35)

15 Thrusters (95/65)

Extra

Body Armor

3 Rounds:

:30 Static Weighted Bulgarian Split Squat (Left)

:30 Max Unweighted Bulgarian Split Squats (Left)

:30 Static Weighted Bulgarian Split Squat (Right)

:30 Max Unweighted Bulgarian Split Squats (Right)

Rest 1 Minute Between Rounds