CrossFitAllen – CrossFit


General Warmup and Stretch


Metcon (Time)


On the 5:00 x 5 Rounds:

12/9 Calorie Assault Bike

400m Run

8|R+ 12 Toes-to-Bar


On the 5:00 x 5 Rounds:

10/7 Calorie Assault Bike

300m Run

12 Hanging Knee Raises
*It’s a steady sprint!

*The goal is to complete the work as fast as possible.

*One round should take between 3:00-3:30, and no longer than 4:00

*Athletes will rest for the remainder of the 5:00, and then repeat the process.

*Your score will be your slowest round.

Cool Down

1:00 Banded Hamstring Stretch (each side)

1:00 Banded Lat Stretch (each side)

:30 Calf Stretch (each side)


Build to a Heavy 5 for the Day

Bench Press


Metcon (Time)

On the 5:00 x 5 Rounds:

12 Burpees

400 Meter Run

12 Hollow Rocks
Score is Slowest of the 5 Rounds

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