CrossFitAllen – CrossFit


General Warm-up and Stretch, then…

Movement Prep

10 Scap Pull-ups

10 Second Hollow Hold on Bar

10 Second Arch Hold on Bar

10 Seconds Movement – Then Stop:

10 Seconds Kip Swing

10 Second Knees Up

10 Seconds Knees Higher

10 Walking Lunges

6 Single DB Front Rack Lunges


Metcon (Time)

“Cement Truck”

Every 5 Minutes x 5 Rounds:

400 Meter Run

12 Single DB Front Rack Lunge (50/35)

15 Toes to Bar

+Your score today is the slowest of the 5 rounds

+If you are not finishing the T2B, scale the run (300m or 200m)


3 Giant Sets:

9 Suitcase Deadlifts (Each Side)

15 Weighted Glute Bridges

30 Banded Pull-Aparts

Rest 2 Minutes Between.

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