MONFEB22

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Child’s Pose on Kettlebell: 1 Minute

Kettlebell Ankle Stretch: 30 Seconds Each Side

Strength

Stamina Squats

On the Minute x 14 (7 Rounds):

Minute 1: 1 Front Squats

Minute 2: 2 Back Squats

Barbell Loaded at 80% on 1RM Front Squat

Conditioning

Metcon (Time)

“Tricycle”

For Time:

Buy-In: 800 Meter|R+1200 Meter Run

Directly Into…

21-15-9:

Kettlebell Swings (53/35|R+70/53)

Pull-ups

Thrusters (75/55|R+95/65)

At Home METCON

Metcon (Time)

For Time: 1000 Meter Run

Directly Into…

30-20-10:

Single Dumbbell Russian Swings

Single Dumbbell Plank Rows

Single Dumbbell Thrusters

Switch Arms As Needed

Extra

Bike Conditioning:

Minute 1: 15/12 Cal

Minute 2: 12/9 Cal

Minute 3: 9/6 Cal

Minute 4 Rest

Minute 5: 15/12 Cal

Minute 6: 12/9 Cal

Minute 7: 9/6 Cal

Minute 8 Rest

Minute 9: 15/12 Cal

Minute 10: 12/9 Cal

Minute 11: 9/6 Cal

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