MONJUN14

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Front Squat/Ring Dip (EMOM 10 )

Minute 1 – 3 Front Squats

Minute 2 – Max Strict Ring Dips in :30s

*sub box dips or banded ring dips

All percentages based on 1RM Front Squat:

Set 1 – 55%

Set 2 – 60%

Sets 3+4+5 – 65%
*Record Heaviest Weight Lifted as score

*Record total Ring Dips in Notes

Conditioning

Metcon (AMRAP – Rounds and Reps)

“TEARDROP”

AMRAP 15:

75|R+100 Double Unders

75 Air Squats

500/450 Meter Row

====FITNESS====

AMRAP 15:

100 Single Unders

50 Air Squats (to a target)

450/350 Meter Row
Score = Rounds and Reps

1 Meter = 1 Rep

Cool Down

1:00 Pigeon Stretch (:30 each side)

1:00 Happy Baby

1:00 Standing Calf Stretch (:30 each side)

Extra

On an 8:00 Clock w/ a partner – You go, I Go style – switch as needed

2:00 Banded Tricep Push-Downs

(P2 does Push-Ups while P1 works through Banded Tricep Push-Downs)

2:00 Banded Bent Over-Row

(P2 does Rows or Strict Pull-Ups while P1 works through Banded Bent-Over Rows)

2:00 Straight Arm Plank Hold (together) – You will have 4:00 to accumulate 2:00 together

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

100 Double Unders/150 Singles

75 Air Squats

400m Run