THUDEC3

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Bench Press (10-8-6-4-2)

Every 3 Minutes complete the following sets…

0:00-3:00 – 10 Reps

3:00-6:00 – 8 Reps

6:00-9:00 – 6 Reps

9:00-12:00 – 4 Reps

12:00-15:00 – 2 Reps

Start around 60% of 1RM

Conditioning

Metcon (Time)

“Pirate’s Booty”

For Time:

500/400 Meter Row

50 Russian Kettlebell Swings (53/35)

500/400 Meter Row

50 Russian Kettlebell Swings (53/35)

500/400 Meter Row

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Targets:

Chest

Triceps

Forearms

Hamstrings

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