MONNOV23

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Up Dog: 45 Seconds

Ankle Stretch with Medicine Ball: 30 Seconds Each Side

Squat Hold with Medicine Ball: 45 Seconds

Primer

2 Rounds for Quality:

12 Bird Dogs (each side)

12 Wall Ball SLRDL Each Side

12 Banded Pull Aparts

12 Banded Air squats (band around knees)

Conditioning

Metcon (Time)

“Chasin’ Waterfalls”

4 Rounds For Time:

25/18 Calorie Row or 18/13 Calorie Bike

25 Wallballs (20/14)

25 AbMat Sit-ups

=====R+=====

4 Rounds For Time:

40/30 Calorie Row

30 Wallballs

20 Toes to Bar

At Home METCON

Metcon (Time)

50-40-30-20-10:

Jumping Lunges

Sit-ups

Extra

Stamina Squats

On the Minute x 8 (4 Rounds):

Minute 1: 5 Front Squats

Minute 2: 10 Back Squats

Barbell Loaded at 50% on 1RM Front Squat

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