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
