CrossFitAllen – CrossFit


GROUP WARMUP (0:00 – 10:00)

1 Minute

Easy Row

3 Air Squats + 1 Straight Leg Inchworm to Push-up

45 Seconds

Moderate Row

8 Active Spidermans

30 Seconds

Faster Row

4 Push-up to Down Dog

Then BB Warmup with PC Progression


Metcon (Time)

For Time:

2,000 Meter Row

Directly Into…

10 Rounds of “Heavy Chief”

1 Round of “Heavy Chief”:

3 Power Cleans (155/105)

6 Push-ups

9 Air Squats


1,000 Meter Row

Reduce the PC weight

Looking for this workout to take under 20 minutes to complete


Tempo Pausing Front Squat

5 Sets:

1 Tempo Pausing Front Squat

1 Front Squat

Tempo: 5s negative, 3 second pause in bottom. Regular stand.

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