MONAPR11

CrossFitAllen – CrossFit

Warm-Up

0:20 Alternating High Plank Shoulder Taps

0:20 Inchworm to Push-up

0:20 Mountain Climbers

0:20 Active Spiderman

0:20 Frog Hops

0:20 Active Samson

0:20 Frog Hop to Squat Hold

0:20 Straight Arm Burpees

0:20 Burpees

0:20 Glute Bridges

0:20 Single Leg Glute Bridges (each side)

0:30 Pigeon Pose (each side)

Strength

Deadlift (Heavy Set of 3)

In 8 Minutes, work to a heavy set of 3 Deadlifts, then…

In 4 Minutes, complete the folowing:

3 @ 90% of heavy

3 @ 80% of heavy

Conditioning

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here

Metcon (Time)

====FITNESS====

“Donny”

15-12-9-9-12-15

Deadlift (athlete’s choice)

Burpee
*Athletes should choose a Deadlift weight that would be challenging but doable for 15 reps unbroken when fresh.

Extra

[With A Partner]

AMRAP 8:

Meter Row

P1: Max Meter Row

P2: Deadlift Hold (WOD Weight)

-Switch Every Break On Deadlift Hold

-Can Only Row When Partner Is Holding

Extra

Run Intervals:

10 Sets

200 m Fast

200 m Easy

At Home METCON

Metcon (Time)

“DONNY”

21-15-9-9-15-21:

Deadlifts (225/155) (Double Dumbbell if needed)

Burpees

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