MONMAY11

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/3DM9btj-EHQ

Zoom Link

https://us02web.zoom.us/j/85107221766

Warm-Up

2 Sets

30 Seconds Single Unders

30 Seconds Active Samson Video

30 Seconds Push-up to Down Dog Video

30 Seconds Slow Air Squats

Mobility

30 Seconds of each:

DB Ankle (e/s)

DB Childs Pose

Samson (e/s)

At Home METCON

Metcon (AMRAP – Rounds and Reps)

“Ceiling Fan”

AMRAP 15:

20 Single Dumbbell Alternating Power Snatches

40 Double Unders

20 Single Dumbbell Overhead Reverse Lunges

40 Double Unders
*Sub 60 Single Unders

*Sub Reverse Front Rack Lunges or Bodyweight Lunges

Conditioning

Metcon (Time)

“Ceiling Fan”

For Time (15 Minute Cap):

21 Clean and Jerks (155/105)

100 Double Unders

21 Clean and Jerks (155/105)

On the Minute: 7 Wallballs (20/14)

Extra

Body Armor

AMRAP 5:

Single Arm Dumbbell Strict Presses

On the Minute (Starting at 0:00):

6 Hand Release Push-ups

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