MONAPR26

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (AMRAP – Reps)

“Quadratic Formula”

4 Rounds For Reps. Fight Gone Bad Style

Minute 1: Calorie Row

Minute 2: Box Jumps (24″/20″)

Minute 3: Toes to Bar

Minute 4: Double Dumbbell Front Squats (50’s/35’s)

Minute 5: Rest and Record Reps

===FITNESS===

4 Rounds For Reps:

Minute 1: Calorie Row

Minute 2: Box Step Ups (20″/16″)

Minute 3: Hanging Knee Raises

Minute 4: Double Dumbbell Front Squats (25’s/15’s)

Minute 5: Rest and Record
*Stagger Heats by 2 minutes, allowing us to share rowers and DBs if needed

*Score is total reps across all rounds

Cool Down

Table Top Stretch: 45 Seconds

Dumbbell Assisted Straddle Stretch: 1 Minute

Banded Lat Stretch: 45 Seconds Each Side

Extra

3 Sets of 10: Dumbbell Bench Press

3 Sets of 15: Barbell Bent Over Row

3 Sets of 20: Barbell Good Mornings

*Rest as needed between sets

At Home METCON

Metcon (Time)

4 Rounds For Time:

18 Ten meter Shuttle Runs

15 Burpees Over Dumbell

12 Toe Raises (Holding Dumbbell)

9 Dumbbell Front Squats (50’s/35’s)

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