CrossFitAllen – CrossFit


General Warm-Up and Stretch, then…

Child’s Pose: 1 Minute

Wrist Stretch: 1 Minute

Front Rack Stretch: 1 Minute


Movement Prep with an emphasis on Pull-ups


2 Sets For Quality:

:30s Second Barbell Overhead Hold

:30s Second Dead Hang

:30s Second Superman Hold on Ground

:30s Hollow Hold on Ground

*The emphasis here is to improve our overhead position, as well as reinforce the positions required for kipping or butterfly pull-ups


Metcon (Time)

“Aleve” Rx

For Time:

Buy-In: 800m Run


Shoulder to Overhead (115/75)


Cash-Out: 800m Run


“Aleve” Rx+

For Time:

Buy-In: 50/35 cal Bike


Shoulder to Overhead (135/95)

Chest-to-Bar Pull-Ups

Cash Out:50/35 cal Bike


Body Armor

3 Sets:

:20 Seconds Waiter Squat Hold (Each Side)

Max Strict Pull-ups

5 Tempo Romanian Deadlifts (5 Seconds Down)

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