CrossFitAllen – CrossFit


2 Sets

20 Seconds Single Leg Glute Bridge

20 Seconds Front Plank

20 Seconds Glute Bridge

20 Seconds Air Squats

20 Seconds Glute Bridge Walkouts

20 Seconds Inchworm to Push-up

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


BB Ankle Stretch

BB Hip Opener Sumo Squat Hold

PVC Pass Throughs

PVC Overhead Squats

Movement Prep

Warmup Set

One set with empty barbell, one set with Workout Weight:

4 Burpees

4 Sumo Deadlift High Pulls

4 Front Squats

4 Hang Squat Cleans

4 Power Snatches

4 Overhead Squats


Metcon (Time)


For Time:

30 Sumo Deadlift High Pulls

30 Front Squats

30 Hang Squat Cleans

30 Power Snatches

30 Overhead Squats

On the Minute: 4|R+6 Box Jumps (24/20)

Barbell: 75/55|R+95/65
*Box Jumps at the top of every minute will interrupt your progress on this chipper workout

*Starting on the 0:00 and every minute thereafter, you’ll complete 4|R+6 Box Jumps


Metcon (Time)


For Time:

30 Single Dumbbell Deadlifts

30 Single Dumbbell Russian Swings

30 Single Dumbbell Goblet Squats

30 Single Dumbbell Hang Squat Cleans

30 Single Dumbell Power Snatches

30 Single Dumbbell Front Squats|R+Overhead Squats

*On the Minute: 3|R+5 Burpees


Body Armor

3 Rounds:

30 Seconds Max Double/Single Dumbbell Row

30 Seconds Max Chest Slap Push-ups

30 Seconds Max Double/Single Dumbbell Romanian Deadlifts

30 Seconds Max Push-ups

Rest 1 Minute Between Sets

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