CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
Front Rack Stretch: 1 Minute
Barbell Ankle Stretch: 1 Minute
Strength
Power Clean (Heavy set of 3 TNG Power Cleans)
Every 1:30 by 6 sets, building
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Tidying Up”
AMRAP 15:
15 Power Cleans (95/65)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
*Sub 45 Singles
At Home METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 Double Dumbbell Power Cleans
30 Double Unders
15 Single Dumbbell Goblet Thrusters
30 Double Unders
Sub 45 Singles
Extra
Strict Handstand Push-up Conditioning
For Time (20 Minute Cap):
30 Strict Handstand Push-ups
30/21 Calorie Assault Bike
20 Strict Handstand Push-ups
30/21 Calorie Assault Bike
10 Strict Handstand Push-ups
30/21 Calorie Assault Bike
