MONJUN8

CrossFitAllen – CrossFit

Warm-Up

1 Round

1 Minute Active Samson

45 Seconds Down Dog

30 Seconds Side Plank (Right)

1 Minute Inchworms to Push-ups

45 Seconds Up Dog

30 Seconds Side Plank (Left)

1 Minute Active Spiderman + Hamstring Stretch

45 Seconds Push-up to Down Dog

30 Seconds Front Plank

Mobility

Barbell Assisted Straddle Stretch: 1 Minute

Seal Pose: 1 Minute

Wrist Stretch: 30 Seconds Each Side

Strength

Deadlift (Heavy Set of 5 Touch n Go)

Athletes will have 10 minutes to work up to a heavy set of 5 touch and go Deadlifts

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Sweat Sixteen”

AMRAP 16:

20 Deadlifts (95/65|R+135/95)

100 Meter Farmers Carry (35s/25s|R+50’s/35’s)

30 Sit Ups|R+15 Toes to Bar

At Home METCON

Metcon (AMRAP – Rounds and Reps)

“Sweat Sixteen”

AMRAP 16:

100 Meter Farmers Carry (50’s/35’s)

20 Double Dumbbell Deadlifts (50’s/35’s)

30 AbMat Sit-ups

Extra

3 Sets:

100 Meter Double Dumbbell Carry

Rest 2 Minutes Between Sets

Meters 0-25: Left Arm Overhead, Right Arm Hang

Meters 25-50: Right Arm Overhead, Left Arm Hang

Meters 50-75: Both at Front Rack

Meters 75-100: Both Overhead

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