MONJAN10

CrossFitAllen – CrossFit

Warm-Up

0:30 Plank (elbows)

0:30 Mountain Climbers

0:30 Active Spiderman

0:30 Frog Hops

0:30 Alternating Hamstring to Samson

0:30 Slow Burpees

1:00 Pigeon Pose (each side)

Conditioning

Metcon (AMRAP – Rounds and Reps)

“MARSTON”

AMRAP 20:

1 Deadlift (255/175|R+315/225)

10 Toes to Bar

15 Bar-Facing Burpees

Beefed Up Version (405#/285#Deadlifts)

====FITNESS====

1 Deadlift (75% of 1RM)

10 Straight Leg Raises

15 Bar-Facing Burpees
*Deadlift should NOT exceed 85% of your 1 RM Deadlift

Extra

10 Sets For Total Load:

1 Power Snatch

Extra

EMOM Until 30 Reps of RMU or 45 Reps of C2B Pullups

1 Unbroken set of Ring Muscle Ups or Chest to Bar Pullups

Extra

Run Intervals

For Time:

1700 Meters

Rest 5 Min

1300 Meters

Rest 5 Min

900 Meters

Rest 5 Min

500 Meters

*alternate between 200 Meters Fast and 200 Meters Recovery Jog, then finish each Interval with a 100 M Sprit

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

1 Double Dumbbell Deadlift

10 Weighted Sit Ups

15 Dumbbell-Facing Burpees

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s