MONNOV9

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Couch Stretch: 1 Minute Each Side

Box Pigeon Stretch: 45 Seconds Each Side

Box Shoulder Stretch: 45 Seconds

Primer

2 Rounds for Quality:

12 Banded Straight Arm Lat PVC Pull Downs

12 Banded Monster Walks (each direction)

12 Wall Angels

12 1 1/4 DB Goblet Squats (lighter weight)

Conditioning

Metcon (Time)

“Shot Caller”

4|R+5 Rounds:

21 Wallballs (20/14)

18 Alternating Dumbbell Power Snatches (50/35)

15 Box Jumps (24″/20″)

12 Toes to Bar

25 Minute Cap

At Home METCON

Metcon (Time)

4|R+5 Rounds:

30 Air Squats

30 Sit-ups

30 Alternating Dumbbell Snatches

Extra

Strict Gymnastics

1) Max Unbroken Strict Handstand Push-ups

2) Max Unbroken Strict Pull-ups

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