CrossFitAllen – CrossFit


General Warmup and Stretch including Line Drills


Metcon (Time)


For Time [30 Minute Cap]:

200|R+300 Double Unders

2400 Meter|R+ 3200 Meter Run

70|R+100 Toes to Bar


400 Single Unders

1600 Meter Run

70 Knees to Chest

Partition However You’d Like
*Athletes can choose their own adventure and strategy today. *Athletes should do what’s best specifically for them based on their strengths.


3 Rounds for Quality:

10 GHD Glute Ham Raises

0:30 Hollow Hold

10 GHD Back Extensions

0:30 Superman Hold


Metcon (Time)

For Time:

200 Double unders (400 Singles)

2400 Meter Run

200 Sit Ups
Partition How Ever you’d Like

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