MONJAN4

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Child’s Pose on Box: 30 Seconds

Couch Stretch: 1 Minute Each Side

Strength

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

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Sore Eyes”

AMRAP 16:

16 Wallballs (20/14)

16 Power Snatches (75/55)

16 Box Jumps (24″/20″)

16 Push Presses (75/55)

16/12 Calorie Row

====R+====

16 Wallballs (20/14)

16 Power Snatches (95/65)

16 Box Jumps (24″/20″)

16 Push Presses (95/65)

16/12 Calorie Row

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Single Dumbbell Goblet Squats

20 Alternating Dumbbell Snatches (10 Each)

20 Single Dumbbell Step Back Lunges

20 Single Arm Dumbbell Push Press (10 Each)

20 Shuttle Runs (10 Meters)

Extra

1 Snatch Balance + 1 Snatch Drop

EMOM 8 Building

*start light and work on receiving the bar as low as possible

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