MONMAY3

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Power Snatch (Every 1:30 for 6 Sets- 2 Power Snatch – Building)

Conditioning

Metcon (AMRAP – Rounds and Reps)

“CLEAR THE AIR”

AMRAP 13:

40 Air Squats

300/250 m Row

20 Power Snatches (75/55)

====FITNESS====

AMRAP 13:

30 Air Squats

200/150m Row

15 Power Snatches (55/35)
*Score today will be rounds plus reps…1 meter =1 rep

*Stagger heats by 1:30

Cool Down

2:00 Child’s Pose

Single Arm Lat Stretch on Wall: 30 Seconds Each Side

Wall Twist: 1:30 Each Side

Table Top Stretch: 1 Minute

Extra

3 Sets For Quality:

15 Single Dumbbell Reverse Lunges (Each Leg)

30 Single DB Glute Bridges

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

40 Air Squats

200m Run

20 Dumbbell Power Snatches (50/35)

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