MONOCT12

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

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