MONNOV1

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Calories)

“HALF HOUR POWER SHOWER”

AMRAP 30:

Max Calorie Row/Bike

Every 5 Minutes [Starting at 0:00]

5 Strict Burpee Pull Ups|R+ Ring Muscle Ups

10 Hang Power Snatches (95/65)

15 Box Jump Overs (24″/20″)

Alternate 5 Minute Increments between Bike/Rower

Athletes should finish with 3 Rounds on the Bike and 3 on the Rower

Extra

Accessory: Midline

5 Sets for Quality:

10 Barbell Hip Thrusts

15 Glute Bridges

20 Banded Good Mornings

Rest as needed

Extra

Conditioning: Run (Long)

2 Sets:

500M Easy

400M Fast

400M Easy

300M Fast

300M Easy

200M Fast

200M Easy

100M Fast

100M Easy

Rest 5 Min Between Sets

Extra

Technique: Rope Climbs (If able, try legless)

In 8 Minutes

Tier 1: Accumulate 4 Rope Climbs

Tier 2: Accumulate 6 Rope Climbs

Tier 3: Accumulate 8 Rope Climbs

At Home METCON

Metcon (Distance)

AMRAP 30:

Max Meter Run (or Any Machine)

Every 5 Minutes [Starting at 0:00]

5 Devil’s Presses or 10 Burpees

10 Dumbbell Hang Power Snatches

15 Jump Squats or Jump Squats Over Dumbbell

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