CrossFitAllen – CrossFit


General Warmup and Stretch then…

Movement Prep

“Get Upside Down” for 5-7 minutes

-HS Walks

-HS Push Ups

-HS Holds


-Box HS


Strict Gymnastics (3 Sets for Max Reps (Choose 1):)

-Max Strict Handstand Push-ups

-Max Strict Ring Dips

-Max Push-ups
*Choose 1 of the 3 movements and then do 3 max sets

*Rest 2 minutes between attempts


Metcon (AMRAP – Rounds and Reps)



10 Burpees

25 Double Unders
*Sub 40 Singles


Row Conditioning

3 x 35/24 Calorie Row (Rest 1:30 Between)

3 x 25/18 Calorie Row (Rest 1:00 Between)

3 x 15/12 Calorie Row (Rest :30 Between)

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