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December 08 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

:30 Slow Row

100m Jog

:30 Medium Row

100m Run

:30 Fast Row

100m Sprint

Then :

Ankle mobility and DU practice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30:

500 Meter Row

100 DU

3 Rounds of “Cindy”

1 Round of “Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

Scale pull ups to ring rows & 200 Single Unders or practice DU for 2 minutes

Bitch Work

Metcon (Time)

5 Rounds:

Row 200m

3 Wall Walks

Row 200m

3 Wall Walks

Rest :60

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