CrossFitAllen – CrossFit


6 Minutes For Quality

15 Pausing Glute Bridges (2 Seconds at Top)

12 Barbell Bent Over Rows

9 Barbell Romanian Deadlifts

6 Barbell Rollouts

Use Light Weight for Barbell Movements


Pigeon Pose + Lat Reach: 1 Minute Each Side

Barbell Assisted Straddle Stretch: 1 Minute

Movement Prep

With Lighter Dumbells:

:20 DB Front Plank

5 DB Push Ups

4 DB Rows from Front Plank (2 Each Side)

2 Renegade Rows

With Light Weight:

5 Reps of “Taking the Slack Out”

10 Deadlifts

5 Minutes to work up to a middle weight of the workout on Deadlifts


Metcon (5 Rounds for weight)


On the 3:00 x 5 Rounds:

10 Renegade Rows (35#/25#)

20 AbMat Sit-ups

5 Deadlifts

Renegade Row:
*Your score for each round is the weight lifted on the deadlifts

*The goal is to build to a heavy set of 5 over the 5 rounds


Metcon (3 Rounds for time)

On the 3:00 x 5 Rounds:

10 Renegade Rows

20 Sit-ups

15 Double Dumbbell Deadlifts
*Record time for each round


10-15 Minutes of Stretching & Rolling

Recommended Targets:




Lower Back

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