CrossFitAllen – CrossFit

Daily Video



For Quality

60 Second Jog

6 Inchworms

6 DB Strict Press

6 Broad Jumps

40 Second Run

4 Inchworms

4 DB Strict Press

4 Broad Jumps

20 Second Sprint

2 Inchworms

2 DB Strict Press

2 Broad Jumps

*Performed with light DB


Dumbell Assisted Straddle Stretch: 90 Seconds

Wrist Stretch: 30 Seconds


Metcon (Time)

“Kelly’s House”

4|R+ 5 Rounds For Time:

400m Run

30 DB Goblet Thrusters

30 Lateral Hops over DB


Metcon (Time)

“Go Fish”

For Time:

1,000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts (135/95)

15 Lateral Barbell Burpees

9 Push Jerks (135/95)

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