MONMAR1

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Calf Stretch on Post: 1 Minute Each Side

Pole Pry Stretch: 1 Minute

Forearms Stretch: 1 Minute

Conditioning

Metcon (Time)

“Airborne”

AMRAP 25:

5|R+6 Rounds For Time:

45 Double Unders

30 Air Squats

15/12 Calorie Row

After completing the 5|R+6 Rounds, athletes will have the remainder of the 25:00 to work up to a heavy set of 3 Front squats from the rack

*if athletes run into each other on the rower, sub 12/9 calorie bike
*sub 90 Singles for 45 DUs

Front Squat (Heavy Set of 3 )

With the remaining time in the 25:00, athletes will work up to a 3 rep heavy front squat from the rack

At Home METCON

Metcon (Time)

5 Rounds For Time:

45 Double Unders (90 Singles)

30 Air Squats

15 x 10-Meter Shuttle Runs

Extra

Not For Time:

10-9-8-7-6-5-4-3-2-1:

Strict Deficit Handstand Push-ups (Athletes Choice)

Strict Chest to Bar Pull-ups

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