MONSEP14

CrossFitAllen – CrossFit

Warm-Up

Coach’sChoice, then…

Ankle/Calf Stretch: 30 Each Leg

Wall Squats with PVC Pipe: 1 Minute

Wall Turnback Stretch: 1 Minute (Each Side)

Movement Prep

1 Minute of PVC Sotts Press

1 Minute of PVC Overhead Squats

30 Seconds Empty Barbell Overhead Squats

Build to Workout Weights

*Focus today is on Stability…

Conditioning

Metcon (4 Rounds for reps)

“Speed Demon”

AMRAP 3:

200 Meter Run

12|R+15 Lateral Barbell Burpees

Max Overhead Squats (45/35|R+75/55)

Rest 3 Minutes

AMRAP 3:

200 Meter Run

9|R+12 Lateral Barbell Burpees

Max Overhead Squats (75/55|R+95/65)

Rest 3 Minutes

AMRAP 3:

200 Meter Run

6|R+9 Lateral Barbell Burpees

Max Overhead Squats (95/65|R+115/85)

Rest 3 Minutes

AMRAP 3:

200 Meter Run

3|R+6 Lateral Barbell Burpees

Max Overhead Squats (115/85|R+135/95)
*After completing the “buy ins” of running and burpees, you’ll complete as many barbell reps as possible with the time remaining

*Your score for each round is the total number of Overhead Squats completed

**Adjust running distance and burpee reps to allow for at least 1 minute on the barbell

At Home METCON

Metcon (Time)

5 Rounds:

400 Meter Run

21 Single Dumbbell Goblet Squats

12 Burpees

Extra

Strict Gymnastics

AMRAP 7:

1 Deadstop Strict Handstand Push-up

1 Deadstop Ring Push-up

2 Deadstop Strict Handstand Push-ups

2 Deadstop Ring Push-ups

3 Deadstop Strict Handstand Push-ups

3 Deadstop Ring Push-ups



Add 1 Rep Each Round

Pause For 1 Second at Bottom of Each Rep

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