MONMAY17

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“FRONT LOADED”

For Time:

21-18-15-12-9:

Front Squats (95/65|R+115/85)

Kettlebell Swings (53/35|R+70/53)

Lateral Burpees Over Barbell

====FITNESS====

18-15-12-9-6:

Front Squats (65/45)

Kettlebell Swings (25/18)

Lateral Burpee Step-Over Barbell
*Score = Time taken to complete the workout

*Loading should allow for 1-3 sets across all movements.

Cool Down

30 Banded Hamstring Stretch (each side)

:30 Banded Cross Body Stretch (each side)

:30 Banded Lat Stretch (each side)

:30 Banded Tricep Stretch (each side)

Extra

On the 2:00 x 5 Sets:

Rounds 1-2: 7 Back Squats

Rounds 3-4: 5 Back Squats

Round 5: Heavy 3 for the Day

At Home METCON

Metcon (Time)

For Time

21-18-15-12-9:

Goblet Squats (50/35)

Single Dumbbell Swings (50/35)

Burpees over Dumbbell

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