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

Complete as Run, Row, Bike, or Ski