Thursday 30.4.20

For time

30 dumbbell box step-ups

30 dumbbell front squats

30 dumbbell deadlifts

30 dumbbell hang clean & split jerk

30 dumbbell front squats

30 dumbbell box step-ups

*use two dumbbells except for the hang clean and split jerk. Alternate arms each rep.

3 sets

A1. Dumbbell/kettlebell front-racked deficit reverse lunges

8 reps per leg

Rest 30 seconds

A2. Glute bridges

12 reps with a 3 second hold at the top of each rep

Rest 30 seconds

A3. Single leg RDL

10 reps per leg

Rest 60 seconds between sets

Pistol Practice

3 sets of 10 reps per leg

Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square


Unit 11c, Cartwright Industrial Estate, Stoke on Trent, ST3 2TE



  • facebook
  • instagram
  • generic-social-link

©2016 by CrossFit Allied. Proudly created with