CrossFitAllen – CrossFit


General Warmup and Stretch, then…

Movement Prep


Back Squat (10 Minute EMOM Pausing 1 1/4 Back Squat)

1 Pausing “One and One Quarter” Squat

*based off 1 Rep Max

Sets 1-2: 50%

Sets 3-4: 53%

Sets 5-6: 56%

Sets 7-8: 59%

Sets 9-10: 62%


Metcon (5 Rounds for reps)


5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating Dumbbell Power Snatches (50/35)

1 Minute Bike Calories

1 Minute Rest
*We’ll work for 3 consecutive minutes before resting for 1 in this 5-round workout

*Keep a running count of your reps for each round and record them on a whiteboard during your rest period

*Your score is entered as 5 separate rounds


Odd-Object Conditioning

3 Rounds:

150′ Sandbag Carry (choose weight)

15 Sandbag Squats (choose weight)

50′ Handstand Walk/:30 HS Hold

Rest 1 Minute Between Rounds

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