CrossFitAllen – CrossFit


Gen Warm-up/Stretch, then:

Dumbbell Warmup:

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Push Press


Metcon (Time)

On the 4:00 x 5 Rounds:

12 Burpee Box Jump Overs (24″/20″ | R+ 30″/24″)

15 Dumbbell Front Squats (50’s/35’s | R+ 60’s/45’s)
* To get the right stimulus, we should have at least 1 minute of rest before the next round – scale accordingly

* Score is the slowest of the 5 rounds


4 Supersets, before WOD:

4 Push Press Building (starting at 55% of Max)

6 Chinups

4 Supersets, after WOD – no rest btw rounds:

15 GHD Sit-Ups to Parallel or V-Ups

1 Min Plate Bear Hug – AHAP

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