MONJUN21

CrossFitAllen – CrossFit

Warm-Up

Generl Warmup and Stretch

Conditioning

Metcon (Time)

“RUN IT BACK”

On the 4:00 x 6 Rounds:

9 Pull-ups

15 Kettlebell Swings (53/35)

400 Meter Run

====R+====

12 Pullups

21 Kettlebell Swings (53/35)

400 Meter Run

====Fitness====

12 Jumping Pullups

15 Kettlebell Swings (athlete’s choice)

300 Meter Run
*Score today is the SLOWEST round of the 6

Cool Down

2:00 Child’s Pose

(:30 hands down the middle, :30 hands move to the left, :30 hands move to the right, :30 hands down the middle)

2:00 Pigeon Stretch (1:00 each side)

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

Extra

3 Giant Sets:

Max Reps Barbell Strict Press (40% of 1RM Jerk)

10 Supinated Grip Ring Rows

20 Single Leg Glute Bridges (10 Each Side)

At Home METCON

Metcon (Time)

On the 4:00 x 6 Rounds:

12 Bent Over Rows or Pullups

21 Single Dumbbell Swings (50/35)

400 Meter Run
*Slowest round is your score for the day

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