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
CrossFit Allen 