MONAPR12

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Pausing Front Squats (Set of 3 Every 2 Minutes by 5 Sets)

On the 2:00 x 5 Sets:

3 Tempo Front Squats

3 Seconds Down + 3 Seconds Hold

Start at 60% and Build to Moderate Set

Conditioning

Metcon (Time)

“Acid Reflux”

4 Rounds For Time:

10 Chest-to-Bar Pull Ups (or Regular)

12/9 Calorie Assault Bike

9 Thrusters (95/65#)

====R+====

4 Rounds For Time:

15 Chest-to-Bar Pull Ups

12/9 Calorie Assault Bike

9 Thrusters (115/85#)

====Fitness====

4 Rounds For Time:

15 Jumping Pull Ups

10/7 Calorie Assault Bike or Row

9 Thrusters (65/45#)
Time Cap 16 Minutes

Cool Down

GROUP STRETCH

1:00 Child’s Pose + Groin Stretch

:30 Figure 4 (each side)

:30 Eagle Arms (each side)

1:00 Couch Stretch (each side)

At Home METCON

Metcon (Time)

5 Rounds for Time:

15 DB Bent-Over Row

200m Run (or Bike Erg 15/12 cals)

9 DB Thrusters

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s