MONSEP13

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“DIAMOND IN THE ROUGH”

For Time:

10-8-6-4-2:

Strict Pull-Ups

Hand Release Push-Up

Double Dumbbell Devil’s Press (50/35)

Double Dumbbell Box-Step Overs (24″/20″)

====R+====

10-8-6-4-2:

Ring Muscle-ups

Double Dumbbell Devil’s Press (50/35)

Double Dumbbell Box-Step Overs (24″/20″)

====FITNESS====

10-8-6-4-2:

Pull-Ups

Hand Release Push-Up

Double Dumbbell Devil’s Press (athlete’s choice)

Double Dumbbell Box-Step Overs (athlete’s choice)

Extra

Running – 8 Sets:

3 Minutes @ Moderate Pace

[30-seconds rest between sets]

Extra

3 Sets of max strict pullups

Rest 2 Minutes between each set

At Home METCON

Metcon (Time)

For Time:

10-8-6-4-2:

Double Dumbbell Bent-Over Row

Dumbbell Deficit Push-Ups

Double Dumbbell Devil’s Press

Double Dumbbell Box Step Overs (OR In-Place Forward Lunges)

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