MONJUL6

CrossFitAllen – CrossFit

Warm-Up

30 Seconds Each

Easy Row/Bike

Single Unders

Glute Bridges

Moderate Row /Bike

Single Unders

Single Leg Glute Bridges (15 Seconds Each)

Faster Row/Bike

Single Unders

Glute Bridge Walkouts

Barbell Warmup

Mobility

Pigeon Pose: 1 Minute Each Side

Seal Pose: 1 Minute

Wrist Stretch: 30 Seconds

Strength

Deadlift (Heavy Set of 5, then 4, then 3)

*15 minutes to build to a heavy set of 5, heavy set of 4, and heavy set of 3

3 Warm-up Sets

3 Sets of 5 (building)

2 Sets of 4 (building)

1 Set of 3

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Deadbolt”

AMRAP15:

40 Double Unders

20/16 Calorie Row/Bike

10 Deadlifts (185/125)

*sub 60 singles

R+

AMRAP 15:

60 Double Unders

30/24 Calorie Row/Bike

15 Deadlifts (225/155)

At Home METCON

Metcon (AMRAP – Rounds and Reps)

HOME GYM

AMRAP 15:

40 Double Unders

20 Burpees

40 Double Unders

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

Extra

AMRAP 8:

5 Burpees to Target (6″)

3 Kipping Handstand Push-ups

5 Burpees to Target (6″)

6 Kipping Handstand Push-ups

5 Burpees to Target (6″)

9 Kipping Handstand Push-ups



Add 3 Handstand Push-ups Each Round

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