MONOCT25

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (AMRAP – Rounds and Reps)

“INDY 500”

AMRAP 20:

5 Strict Pull-ups

10 Alternating Dumbbell Snatches (50/35)

15 Lateral Dumbbell Burpees

====FITNESS====

5 Strict Pull-Ups (Box or Vertical Ring Rows)

10 Alternating Dumbbell Snatches (athlete’s choice)

15 Lateral Dumbbell Burpees

Cash Out

Rope Climbs: 3 Tracks

Track 1: Accumulate 3-5 Seated Legless Rope Climbs in 8 Minutes

Track 2: Accumulate 3-5 No Jump Rope Climbs in 8 Minutes

Track 3: Jump Up Foot Clamp, Half Rope Climb, or Practice Foot Clamp Technique for 8 Minutes

Extra

Conditioning: Long Run

3 Sets:

500 Meters at Fast Pace

90 Seconds Rest

400 Meters at Fast Pace

90 Seconds Rest

300 Meters at Fast Pace

Rest 5 Minutes Between Sets

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

10 Sit-Ups

10 Alternating Dumbbell Snatches or 20 Jumping Lunges

15 Lateral Dumbbell Burpees or Burpees

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