MONFEB8

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Calf/Ankle Stretch: 40 Seconds each side

Pigeon Stretch: 40 seconds each side

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 70% on 1RM Front Squat

Conditioning

Metcon (3 Rounds for calories)

“Freedom Sauce”

AMRAP 4:

21 Overhead Squats (75/55)

21 Lateral Burpees Over Bar

Max Calorie Row

Rest 4 Minutes

AMRAP 4:

18 Overhead Squats (96/65)

18 Lateral Burpees Over Bar

Max Calorie Row

Rest 4 Minutes

AMRAP 4:

15 Overhead Squats (115/85)

15 Lateral Burpees Over Bar

Max Calorie Row

====R+====

AMRAP 4:

24 Overhead Squats (95/65)

24 Bar Facing Burpees

Max Calorie Row

Rest 4 Minutes

AMRAP 4:

21 Overhead Squats (135/95)

21 Bar Facing Burpees

Max Calorie Row

Rest 4 Minutes

AMRAP 4:

18 Overhead Squats (155/105)

18 Bar Facing Burpees

Max Calorie Row

At Home METCON

Metcon (4 Rounds for reps)

4 Rounds x AMRAP 3:

21 Double Dumbbell Thrusters

21 Lateral Burpees Over Dumbbells

Max Shuttle Runs [10-Meters]

Rest 3 Minutes Between Rounds
Your Score for each AMRAP wiil be the number of Shuttle Runs completed

Extra

Gymnastics Conditioning

12-9-6:

Strict Pull-ups

Strict Handstand Push-ups

9-6-3

Strict Chest to Bar Pull-ups

Strict Handstand Push-ups

6-4-2:

Strict Ring Muscle-ups

Strict Handstand Push-ups

*Another option would be to kip pull-ups/muscle ups and handstand pushups

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