MONAPR19

CrossFitAllen – CrossFit

Warm-Up

Gerneral Warmup and stretch

Strength

Back Squat (Heavy Set of 5)

*In 12 Minutes, athletes will work up to a heavy set of 5 reps

*Athletes should try to reach their heavy in 4-5 sets, starting around 60% of their 1RM back squat

Conditioning

Metcon (Time)

“Deviled Leggs”

4|R+ 5 Rounds:

10 Single Dumbbell Alternating Box Step Ups (50/35)(24″/20″)

25 Wallballs (20/14)

10 Single Dumbbell Alternating Box Step Ups (50/35) (24″/20″)

10 Single Arm Devil Presses (50/35)

====Fitness====

4 Rounds:

(choose box height and weight on DB)

8 Single Dumbbell Alternating Box Step Ups

16 Wallballs

8 Single Dumbbell Alternating Box Step Ups

8 Single Arm Devil Presses
*Time cap 24 minutes

Cool Down

Pec Stretch on Wall: 30 Seconds Each Side

Child’s Pose on Dumbbell: 1 Minute

Dumbbell Assisted Straddle Stretch: 1:30

At Home METCON

Metcon (Time)

4 Rounds:

25′ Single Dumbbell Front Rack Walking Lunge (50/35)

25 DB Goblet Squats (50/35)

25′ Single Dumbbell Front Rack Walking Lunge (50/35)

10 Single Arm Devil Presses (50/35)

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