MONJUN22

CrossFitAllen – CrossFit

Warm-Up

2 Rounds

20 Seconds Active Spidermans

10 Seconds Air Squats

20 Seconds Push-up to Down Dog

10 Seconds Air Squats

20 Seconds Active Samson

10 Seconds Air Squats

20 Seconds Shoulder Taps

10 Seconds Air Squats

Mobility

Couch Stretch: 1 Minute Each Side

Pec Stretch on Wall: 30 Seconds Each Side

Strength

METCON

1 Power Clean + Front Squats (1 Power Clean + Prescribed Front Squats)

Front Squats per round:

9 @ 50% 1RM Front Squat

6 @ 60% 1RM Front Squat

3 @ 70% 1RM Front Squat

1 @ 80% 1RM Front Squat

1 @ 85% 1RM Front Squat
*Each set of Front Squats will begin fro the ground.

*Power Clean the Barbell to the Front rack, then begin the Front Squats

Metcon (2 Rounds for reps)

“7 on 7”

AMRAP 7:

4 CTB Pullups|R+4 Bar Muscle-ups

8 Front Squats (155/115|R+185/135)

12/9 Calorie Bike/Row

16 Toes to Bar

Rest 3 Minutes

AMRAP 7:

4 CTB Pullups|R+4 Bar Muscle-ups

8 Front Squats (135/95|R+155/115)

12/9 Calorie Bike/Row

16 Toes to Bar

At Home METCON

Metcon (2 Rounds for reps)

“7-on-7”

AMRAP 7:

4 Strict Pull-ups

8 Double Dumbbell Step Back Lunges (50’s/35’s)

12 Push-ups

16 AbMat Sit-ups

Rest 3 Minutes

AMRAP 7:

4 Strict Pull-ups

8 Single Dumbbell Step Back Lunges (50/35)

12 Push-ups

16 AbMat Sit-ups

Extra

Complete one of the June Challenge Points with a friend!

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