CrossFitAllen – CrossFit


General Warmup and Stretch, then…

Pigeon Pose: 1 min each side


3 Rounds for Quality:

8 each direction (front/back/left/right) Banded Monster Walks

8 Dead Bug Angels

8 Banded Air Squats

8 PVC Prone Liftoffs


Metcon (Time)

“Full Circle”

For Time:

1200 Meter Row

80 Double Unders

40 Calorie Bike

80 Double Unders

1200 Meter Row


1500 Meter Row

100 Double Unders

50 Calorie Assault Bike

100 Double Unders

1500 Meter Row



5 Sets (10 Minutes Total):

:30 Seconds Ring Body Saw

:30 Seconds Rest

:30 Seconds Hip Extension Hold

:30 Seconds Rest

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 )

Google photo

You are commenting using your Google 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