CrossFitAllen – CrossFit


2 Rounds

30 Seconds Each

Row/Bike (Increasing Intensity)

Plate Hops

Lateral Box Step-Overs

Plate Counterbalance Squats

Plate Lateral Squats Video


Calf Stretch on Post: 45 Seconds Each Side

Pole Pry: 45 Seconds

Pigeon Stretch: 45 Seconds Each Side

Childs Pose: 45 Seconds

Movement Prep

4 Tempo Medicine Ball Squats (3 Seconds Down)

4 Medicine Ball Squats

4 Medicine Ball Thrusters

4 Wallballs

4 Pausing Box Jumps (2 Seconds in Quarter Squat Before Take Off and 2 Seconds when Landing on Box)

4 Box Jumps


Metcon (Time)

“Kelly Rowland”

For Time:

50/35 Calorie Row or 40/30 Calorie Bike

3 Rounds of “Kelly”

50/35 Calorie Row or 40/30 Calorie Bike

1 Round of Kelly: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14)

Time Cap = 30 Minutes
*Before and after the 3 rounds of “Kelly” is a buy-in and cash-out on the rower/bike

*Unfinished Reps count as 1 second


Metcon (Time)

4 Rounds:

400 Meter Run

30 Single Arm Dumbbell Hang Clean and Jerk

30 Over-and-Back Dumbbell Hops


Body Armor

3 Sets: 8 Barbell Strict Presses

3 Sets: 12 Weighted Ring Dips

3 Sets: 16 Weighted Glute Bridges

Rest as Needed Between Sets

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 )

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