1330

December 11 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Row

12 Jumping Lunges

8 Light Snatch Balance

4 Bar Muscle Ups, strict pull ups, or slow negative pull ups

Strength

Split Jerk (3×1 @ 80-90%)

Metcon

Metcon (AMRAP – Reps)

AMRAP 4:

27/20 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

rest 2 minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

rest 2 minutes

AMRAP 4:

15/10 Calorie Row

15 Burpees

15 Pull-ups

Scale

Jumping C2B

Bitch Work

Metcon (Time)

5 Rounds:

Bike 30/18 Calories

Rest 3:00

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