THUDEC9

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Skill

Spending 8 Minutes on a specific skill:

Double Unders

Pistols

Rope Climbs

Pull Ups

Muscle Ups

Hand Stand

Hand Stand Walks

Getting Upside Down

Kipping Swings

etc…

Conditioning

Metcon (Distance)

“METEORITE”

AMRAP 20:

4 Rounds:

400 Meter Run

21 Kettlebell Swings (53/35)

With Time Remaining:

Max Meter Row

====FITNESS====

4 Rounds:

300 Meter Run

21 Kettlebell Swings (35/25)

With Time Remaining:

Max Meter Row
*Score = Total Meters

Extra

4 Rounds For Quality:

12 Rear Foot Elevated Split Squats (each side)

8 Single Dumbbell Half Kneeling Single Arm Press

3 Rounds For Quality:

10 Banded Tricep Extensions (0:02 pause)

15 Bent Over Flys (no more than 5lbs)

At Home METCON

Metcon (Time)

4 Rounds:

400 Meter Run

21 Kettlebell Swings or Burpees

Into. . .

1 Mile Run

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