MONAUG3

CrossFitAllen – CrossFit

Warm-Up

30 Seconds

Easy Row /Bike

Glute Bridges

Down Dog

Moderate Row/Bike

Glute Bridge Walkouts

Shoulder Taps

Faster Row/Bike

Single Leg Glute Bridges (15 Seconds Each)

Push-up to Down Dog

Mobility

Wrist Stretch: 40 Seconds Each Direction

Overhead Stretch on Wall: 1 Minute

Conditioning

Metcon (Time)

“Catch & Release”

On the 4:00 x 5 Rounds:

24 Single|R+Double Dumbbell Front Rack Reverse Lunges (50’s/35’s)

21/15 Calorie Row

15 Hand Release Pushups|R+12 Kipping Handstand Push-ups

9 Deadlifts (185/125|R+225/155)
*Your score is the slowest of the 5 rounds

At Home METCON

Metcon (Time)

On the 4:00 x 5 Rounds:

20 Jumping Lunges

20 Hand Release Push-ups

20 Air Squats

20 Double Dumbbell Deadlifts (50’s/35’s)
Your score is the slowest of the 5 rounds

Extra

Body Armor (A)

3 Sets:

Max Effort L-Sit

Beteween Sets [2 Times]:

100 Meter Double Dumbbell Farmers Carry

Body Armor (B)

3 Sets Not For Time:

20 GHD Sit-ups

30 Hip Extensions

400 Meter Bike(Recovery Pace)

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