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



Metcon (AMRAP – Reps)

“Our Pets Heads Are Falling Off”

5 Round EMOM (15 Minutes):

Minute 1: Row 12/9 Calories

Minute 2: 3 Wall Walks

Minute 3: 10 PVC/band/box Assisted Pistols (5 e/s)


Minute 1: Row 15/12 Calories

Minute 2: 20 ft Handstand walk

Minute 3: 14 Alternating Pistols


Minute 1: Row 10/7 Calories

Minute 2: 20 ft bear crawl

Minute 3: 10 Weighted Reverse Lunges
*your score is the number of minutes you complete the prescribed reps

*if you complete all reps of RX in the time domain, your score would be 15

Cool Down


Turn Back Stretch: 1 Minute Each Side

Overhead Stretch on Wall: 1 Minute

Up Dog: 1 Minute


4 Rounds for Quality:

6 x :10 Tempo Push-Ups (:5 Down, :5 Up)

(Elevate hands on an object and maintain plank to scale down the difficulty)

30 Second Hollow Hold


Metcon (Time)

5 Rounds for Time:

200m Run

20 foot handstand walk or 3 wall walks

10 Pistols or assisted pistols

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