CrossFitAllen – CrossFit


General Warmup and Stretch


Spending 8-10 Minutes on a specific skill:

Double Unders


Rope Climbs

Pull Ups

Muscle Ups

Hand Stand

Hand Stand Walks

Getting Upside Down

Kipping Swings



6-4-2-2-2-4-6 Back Squat (6-4-2-2-2-4-6 Back Squats)

Athletes will have 20 minutes to complete all sets.
*Think about starting your set of 6 around 70% of 1RM Back Squat

*Your Score will be the heaviest set of 2 for the day

Cash Out

Metcon (Time)

“On The Nose”

1 Round For Time:

400m Run

50 Air Squats

40 AbMat Sit-ups

(6:00 CAP)


1 Round For Time:

300m Run

35 Air Squats

25 AbMat Sit-ups

(6:00 CAP)

Cool Down

30 Up-Dog

:30 Couch Stretch (each side)

1:00 Pigeon Stretch (each side)

1:00 Straddle Stretch


Metcon (Time)

For Time:

100 DB Front Squats

On the top of every minute, perform 10 sit-ups


3 Rounds For Time:

400m Run

30 Burpees

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