CrossFitAllen – CrossFit


Warmup Run

300 Meter Easy Jog

30 Seconds Each

Box Step-ups (Low Box)

Russian Baby Makers

Single Kettlebell Deadlifts (Between Legs)

Lateral Box Step-overs (Low Box)

Slow Air Squats

Russian Kettlebell Swings

Box Jumps with Step Down (Low Box)

Medicine Ball Squats

Full Kettlebell Swings

Performed with Light Kettlebell & Workout Weight Ball


Child’s Pose on Box: 1 Minute

Kettlebell Squat Hold: 1 Minute


Metcon (Time)

“Partner Kellen”

With a Partner:

3 Rounds for time of:

600m Run (Together)

60 Wall Ball Shots (20/14)

60 Box Jumps (24/20)

42 Kettlebell Swings (53/35)

24 Pullups
*This 3 Round Workout combines the movements and rep schemes from Kelly and Helen in a partner style workout

*Each Round will start with a 600m Run together, followed by a series of 4 movements

*The Wallballs, Box Jumps, Kettlebell Swings, and Pullups should be split evenly between the partners


Metcon (Time)

3 Rounds:

1 Round of Dumbbell “Kelly”

1 Round of Dumbbell “Helen”

1 Round of Dumbbell “Kelly”:

400 Meter Run

30 Single Dumbbell Thrusters (50/35)

30 Lateral Hops Over Dumbbell

1 Round of Dumbbell “Helen”:

400 Meter Run

21 Single Dumbbell Russian Swings (50/35)

12 Pull-ups


Capacity Builder

5 Rounds:

(AMRAP 1:30):

15/12 Calorie Row

Max Distance Handstand Walk

Rest 30 Seconds Between Rounds

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