CrossFitAllen – CrossFit


1:00 minute each

KB calf smash

KB Psoas smash

Roll Glutes

Roll Quads

Roll Lats


General Warm-up and Stretch…coach’s choice

Metcon (AMRAP – Reps)


“Balls to the Wall”

20 Minute EMOM (5 movements X 4 rounds)

Min 1: 12 Med Ball Cleans (20/14)

Min 2: Row 15/12 Cal

Min 3: 15 Slam Balls (20/14(USE RUBBER WBs ONLY))

Min 4: 5-7 reps of 10 m Shuttle Run (down and back =1 rep)

Min 5: 15-20 WallBall Shots (find a rep count so that you can go unbroken)

*The purpose of the Thursday primer is for you to have an idea of your capacity when it comes to these movements within a Metcon…for example, you should have an idea of what pace you need to row in order to complete the row within a minute, or how many Wall Ball Shots you can complete unbroken, and in what time, with out taxing yourself for the next movement.


Accumulate 3:00 in a high plank

-every break is 15 hollow rocks

Accumulate 2:00 upside down (HS/Headstand/Tripod)

-every break is 10 HR pushups

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