FRIAUG13

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Primer

2 Sets:

12 Dumbbell Z-Presses (6/side)

24 Single DB Bent Over Rows (12/side)

36 Banded Face Pulls

Rest 2 Minutes Between Sets

Conditioning

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Extra

“Personal Isabel”

30 Snatches for time at 70% of your 1RM

At Home METCON

Metcon (Time)

3 Rounds For Time:

400 Meter Run

30 Single Arm Russian Dumbbell Swings

12 Double Dumbbell Bent Over Rows

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