MONJUN1

CrossFitAllen – CrossFit

Warm-Up

2 Rounds

30 Seconds Active Samson

30 Seconds Hollow Hold

30 Seconds Inchworm to Push-ups

30 Seconds Air Squats

Mobility

Chest Stretch: 30 Seconds Each Side

Table Top Stretch: 1 Minute

Conditioning

Metcon (AMRAP – Reps)

“Base Camp”

AMRAP 15:

RX

1 Round of Cindy

1 Double Dumbbell Power Clean and Jerk (35s/20s)

1 Round of Cindy

2 Double Dumbbell Power Clean and Jerk (35s/20s)

1 Round of Cindy

3 Double Dumbbell Power Clean and Jerk (35s/20s)



Add (1) Dumbbell Power Clean and Jerk Per Round

RX+

1 Round of “Strict Cindy”

1 Double Dumbbell Power Clean and Jerk (50’s/35’s)

1 Round of “Strict Cindy”

2 Double Dumbbell Power Clean and Jerk (50’s/35’s)

1 Round of “Strict Cindy”

3 Double Dumbbell Power Clean and Jerk (50’s/35’s)



Add (1) Dumbbell Power Clean and Jerk Per Round
*Your score today is total reps completed

*1 round of “Strict Cindy” has 30 reps

At Home METCON

Metcon (AMRAP – Reps)

HOME GYM

AMRAP 15:

1 Round of “Strict Cindy”

1 Double Dumbbell Power Clean and Jerk

1 Round of “Strict Cindy”

2 Double Dumbbell Power Clean and Jerk

1 Round of “Strict Cindy”

3 Double Dumbbell Power Clean and Jerk



Add (1) Dumbbell Power Clean and Jerk Per Round

Extra

OPTION 1: BODY ARMOR

5 Giant Sets:

8 Tempo Dumbbell Floor Press (5 Seconds Down) Video

8 Tempo Double Dumbbell Bent Over Row (5 Seconds Down) Video

OPTION 2: CARDIO INTERVALS

2 Rounds:

9 Minutes Work

3 Minutes Rest

In Each Interval:

3 Minutes Light Pace

3 Minutes Moderate Pace

3 Minutes Hard Pace

Complete as Run, Row, Bike, or Ski

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