CrossFitAllen – CrossFit


6 Minutes For Quality:

Buddy 1

1 Round:

5 Ring Rows

10 Kettlebell Goblet Squats (Light Weight)

15 Sit-ups

Buddy 2

Easy Row

*Switch Stations When Buddy 1 Finishes Their 1 Round of Rows, Squats, and Sit-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Metcon (Time)


3 Rounds:

21/15 Calorie Row

15 Chest to Bar Pull-ups|R+ 7 Bar MUs

Directly Into…

3 Rounds:

21 Kettlebell Swings (53/35)

15 Thrusters (75/55|R+95/65)
C2B and Thrusters-choose a variation/weight you can complete 15 reps in 3 sets or less


3 Rounds:

50ft Bottoms Up KB Waiters walk (each arm)

20 Supermans

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s