MONSEP27

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Primer

3 Sets for Quality:

15 Med Ball Hamstring Curls

10 Single Leg Dumbbell RDL Each Leg

0:40 L-Sit or Plank Hold

*Rest as Needed

Conditioning

Metcon (Time)

“HORSESHOES”

5 Rounds For Time:

12 Toes to Bar

100 Meter Farmers Carry (50’s/35’s)

15/12 Calorie Assault Bike

====Fitness====

12 Knees to Chest

100 Meter Farmers Carry (athlete’s choice)

12/9 Calorie Assault Bike

Extra

Run: Long

4 Rounds:

200m Fast

200m Easy

—3 Minute Rest—

3 Rounds:

200m Fast

200m Easy

—3 Minute Rest—

2 Rounds:

200m Fast

200m Easy

—3 Minute Rest—

1 Round:

200m Fast

200m Easy

At Home METCON

Metcon (Time)

5 Rounds for Time:

24 Ab Mat Sit Ups

100 Meter Farmers Carry

200 Meter Run