MONNOV22

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (5 Rounds for reps)

“GOOD GRIEF”

5 Rounds x AMRAP 3:

4 Devil’s Press (50’s/35’s)

6 Toes to Bar

24 Double Unders

Rest 1 Minute Between Rounds

====FITNESS====

4 Devil’s Press (athlete’s choice)

6 Knees to Chest

36 Single Unders

Rest 1 Minute Between Rounds

Extra

3-5 Sets For Quality:

150-ft. Plate Carry or Front Loaded Carry

1:00 Hip Extension Hold

0:50 Dead Hang From Pull-up Bar

No Rest Between Sets

Extra

800M Run

15 Unbroken Power Snatch

600M Run

15 Unbroken Power Snatch

400M Run

15 Unbroken Power Snatch

200M Run

15 Unbroken Power Snatch

*Pick a weight around 45-55% 1RM Power Snatch

At Home METCON

Metcon (5 Rounds for reps)

5 Rounds x AMRAP 3:

6 Burpees to Target

12 Sit-Ups

24 Double Unders or 36 Singles

Rest 1 Minute Between Rounds

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