CrossFitAllen – CrossFit


Gen Warmup and Stretch and then….

Single Arm Dumbbell Warmup

Complete with 1 Light Dumbbell:

5 Deadlifts (Each Side)

5 Bent Over Rows (Each Side)

5 Hang Power Cleans (Each Side)

5 Strict Press & Reach (Each Side)

5 Goblet Squats

CTB Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups


Metcon (Time)

5 Rounds:

200 Meter Run

10 Chest to Bar Pull-ups | R+ 5 Bar MU

200 Meter Run

10 Dumbbell Snatches (50/35 | R+ 60/40)
Scale – Reg Pullup, light bands, ring rows (no jumping), reduce weight on snatch


On the 2:00 x 5 (5 Rounds):

5 Tempo Romanian Deadlifts

Obstacle Course Handstand Walk Practice or 3 Wall Walks/Box Walks

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