CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Conditioning
Metcon (Time)
“FREDDY GOES SURFING”
For Time:
21-15-9:
Kettlebell Swings (53/35|R+70/53)
Burpees
Directly Into…
3 Rounds For Time:
400 Meter Run
21 Burpees
Extra
50 Flutter Kicks
40 Sit Ups
30 Second Plank
20 Hollow Body Rocks
10 V-Ups
*After every set 200m Run
At Home METCON
Metcon (Time)
For Time:
21-15-9:
Single DB Swings
Burpees
Directly Into…
3 Rounds For Time:
400 Meter Run
21 Burpees
CrossFit Allen 