FRIOCT8

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

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