MONJUL12

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (AMRAP – Rounds and Reps)

“BEACH BALL”

AMRAP 20:

40 Wallballs (20/14)

30/24 Calorie Row

20 Toes to Bar

10 Alternating Dumbbell Power Snatches (50/35)

====FITNESS====

30 Wallballs (athlete’s choice)

24/20 Calorie Row

20 Knee Raises

10 Alternating Dumbbell Power Snatches (athlete’s choice)
*Feeling Frisky? Men, try the 60# DB and women try the 40# or 45# DB…

Cool Down

Stretch

1:00 Banded Hamstring Stretch (each side)

1:00 Banded Lat Stretch (each side)

Extra

Grit Squats

Supersets of the following, based off 5 RM Back Squat

8 Back Squats @ 69%

5 Front Squats @ 66%

Rest 2 Min

6 Back Squats @ 74%

5 Front Squats @ 68%

Rest 2 Min

4 Back Squats @79%

5 Front Squats @ 70%

Extra

3 Giant Sets:

50′ Dumbbell Bear Crawl

35 GHD Sit-Ups

50′ Reverse Dumbbell Bear Crawl

Rest 1:30 Between Sets.

Athlete’s choice on weight. Free to build over the three rounds.

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

40 Squat Jumps

24 Ten Meter Shuttle Runs

20 Toe Raises

20 Alternating Dumbbell Power Snatches (50/35)

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