CrossFitAllen – CrossFit


Roll/Smash for 1:00 each:

W/ KB: Lats – Calves

W/ Foam Roller: Glutes – Hamstrings –

1:00 KB Child’s Pose

1:00 Each side Couch Stretch


General Warmup and Movement Prep including 5 min Rope Climb Practice


Metcon (AMRAP – Reps)

EMOM 20 Minutes:

1: 12/9 Calorie Bike

2: 12 Kettlebell Swings (50/35|R+70/53)

3: 8 Strict Pullups|R+ 2 Rope Climbs

4: Rest|R+ :40 plank
Men total score = 160|R+130

Women total score = 145|R+115


Spend 8-10 Minutes on Mobility

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