CrossFitAllen – CrossFit


Gen Warm-up and Stretch, then:

Dumbbell Warmup

Completed With 2 Light Dumbbells:

5 Romanian Deadlifts

5 Muscle Cleans

5 Strict Press and Reach

5 Push Presses

5 Front Squats


Bench Press (Build to a Heavy set of 7)

Looking to pinch the shoulder blades together to find a little thoracic extension. This will put athletes in a stronger pressing position.


Metcon (AMRAP – Rounds and Reps)

“Mass Destruction”


4 Strict Pull-ups

8 Dumbbell Strict Presses (35’s/20’s)

12 Medicine Ball Squat Jumps (20/14)
Choose a weight you’ll go unbroken with on every round

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