MONMAY9

CrossFitAllen – CrossFit

Warm-Up

1:00 Bike (:30 Legs Only/:30 Arms Only)

0:30 Seal – D Dog

0:30 Active Spiderman

1:00 Bike

0:30 Active Samson

0:30 Alternating Quad Stretch

0:30 Knuckle Drags

0:15 Arm Circles Forward

0:15 Arm Circles Backward

0:15 Arm Swings Across The Chest

Conditioning

Metcon (Time)

“Threefer”

3 Rounds For Time:

1,000/800 Meter Bike

20 Toes to Bar

30 Hang Dumbbell Snatches (50/35)

40 Air Squats

50-ft. Single Dumbbell Overhead Walking Lunges ((each arm) 100 ft total)

====FITNESS====

800/600 Meter Bike

20 Knees to Chest

30 Hang DB Snatches (athlete’s choice)

40 Air Squats

50-ft. Single DB OH Walking Lunge/Front Rack Lunge/Bodyweight Lunges ((each arm)100 ft total)
*Hang Dumbbell Snatches: Switch hands every 5 reps

*50 ft Lunges for each arm for a total of 100 ft each round (switch at 50 ft (down and back)

Extra

Power Snatch (Work Up to a Heavy Single)

Extra

3 Sets:

1:00 Max Ring Muscle Ups/Jumpong Ring MUs/MU transitions

1:00 Max Power Snatch @ 80% of your heavy from earlier

Rest 2:00

Extra

Run Intervals:

5 Rounds:

4 Sets:

50m Sprint

50m Easy

Rest 3 Miutes between each Round

At Home METCON

Metcon (Time)

3 Rounds For Time:

400 Meter Run

30 Sit-ups

30 Hang Dumbbell Snatches

40 Air Squats

50-ft. Single Dumbbell Overhead Walking Lunges (each arm)

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