CrossFitAllen – CrossFit
Warm-Up
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
Mobility
Child’s Pose on Box: 1 Minute
Kettlebell Squat Hold: 1 Minute
Conditioning
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
At Home METCON
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
Extra
Capacity Builder
5 Rounds:
(AMRAP 1:30):
15/12 Calorie Row
Max Distance Handstand Walk
Rest 30 Seconds Between Rounds
CrossFit Allen 