CrossFitAllen – CrossFit


General Warmup and then…

Calf/Ankle Stretch

Couch Stretch

Pigeon Stretch

Overhead Wall Stretch


Metcon (Time)


3 Rounds For Time [30 Minute Cap]:

400/300 Meter Row

30 Wallballs (20/14)

20 Alternating Dumbbell Power Snatches (50/35)

10 Toes to Bar


500/400 Meter Row

40 Wall Balls

30 Alternating DB Power Snatches (50/35)

20 Toes toBar


Metcon (Time)

3 Rounds For Time:

400 Meter Run

40 Single Dumbbell Goblet Squats

30 Alternating Dumbbell Power Snatches

20 Weighted Sit-ups


Gymnastics Pressing Stamina

4 Rounds for Quality:

6 Strict Handstand Push-ups

10 Strict Bar Dips

2 Minutes Rest Between Rounds

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