CrossFitAllen – CrossFit


40 Seconds

Double Under Practice

Down Dog

Easy Row

Double Under Practice

Up Dog

Moderate Row

Double Under Practice

Active Dive-bombers

Faster Row

*Partners Rotating Through 3 Stations


Couch Stretch: 1 Minute Each Side

Calf Stretch on Post: 30 Seconds Each Side


Metcon (Calories)

“My Fitness Pals”

Teams of 3

5 Rounds:

Minute 1: 50 Double Unders*

Minute 2: 25 AbMat Sit-ups

Minute 3: Max Calories Row

Minute 4: Rest

*Score is Total Row Calories
*work :45 or 75 singles

*Keep Rower calories for entire workout


3 rds

12 banded monster walks e/ directions

:30 Dead Hang on PU Bar

12 banded Good Mornings

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 )

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