MONFEB1

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Ankle/Calf Stretch: 40 Seconds per side

Barbell Squat Hold: 40 Seconds

Front Rack Stretch: 40 Seconds

Strength

Stamina Squats

On the Minute x 12 (6 Rounds):

Minute 1: 2 Front Squats

Minute 2: 4 Back Squats

Barbell Loaded at 65% on 1RM Front Squat

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Devil In Disguise”

AMRAP 14:

10 Single Arm Devil Presses (50/35)

10 Single Dumbbell Box Step-ups (50/35)

10 Toes to Bar
*Devils Press: Switch arms every rep for a total of 5 each side and choose a weight that allows you to complete this station in under 1 minute

*DB Box Step Up: Carry the DB any way you want, but switch feet each rep

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

10 Single Arm Devil Presses

20 Single Dumbbell Step Back Lunges

30 Sit-ups

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