CrossFitAllen – CrossFit


0:30 Easy Bike

10 Kettlebell Deadlifts

10 Steps Walking Spiderman Stretch/Walking Alternating Quad Stretch

10 Hollow Body Rocks

0:30 Row

0:30 Bike

10 Russian Kettlebell Swings

10 Walking Samson Stretch/Walking Inchworm to Push Up

10 AbMat Sit Ups

0:30 Row


With the Open less than 2 months away, now is the time to start working on some of your weaknesses!

Spending 8 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)


On the Minute x 24 [4 Rounds]:

Minute 1: Calorie Bike

Minute 2: Russian Kettlebell Swings (53/35|R+70/53)

Minute 3: Shuttle Runs (10 Meters)

Minute 4: AbMat Sit-ups

Minute 5: Calorie Row

Minute 6: Rest
*Score = Total Reps

1 Rep = 1 Calorie, 1 KB Swing, 10 Meter Shuttle Run, 1 AbMat Sit Up


4 Rounds for Quality

8 Single Dumbbell Bent Over Rows (each side)

10 Pausing Barbell Hip Bridges (0:03 pause at the top)

10 Strict Toes to Bar


Spend 5-7 Minutes Rolling/Smashing a Problem Area


Metcon (No Measure)

On the Minute x 30 [5 Rounds]:

Minute 1: Any Machine or 200 Meter Run

Minute 2: Russian Dumbbell Swings

Minute 3: Double Unders or Line Hops

Minute 4: AbMat Sit Ups

Minute 5: Any Machine or 200 Meter Run

Minute 6: Rest

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s