12232019

By Sean 0
January 13 2020

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2:00 any machine

2 rounds

10 walking lunge steps

10 cossack lunges

10 wall balls

then

1:00 hip mobility

Strength

Back Squat (4×8)

Metcon

Metcon (Time)

3 Rounds:

25 Med ball cleans 20/14

15 Chest to Bar Pull-ups

25 Slam balls 30/20

15 Box Jumps (24/20)

Scale

Med ball and slam ball you can do 25 unbroken

Burpee box step ups

Jumping chest to bar

Bitch Work

Metcon (AMRAP – Rounds)

“Dopamine”

Every 5 Minutes x 5 Rounds:

20/14 Calorie Row

20 x 100 Meter Sprints

20/14 Calorie Erg Bike

Related posts

October 25 2018

BELL

author: Sean

December 04 2018

1116 – Smooth Criminal

author: Sean

January 03 2020

Crossfit ABF team wod

author: Sean

June 30 2020

1104 Childs Pose

author: Sean

July 17 2019

Week 1, Day 4

author: Sean

October 13 2019

Open Prep Week 7, Day 1

author: Sean
close
Facebook IconYouTube IconTwitter IconVisit Instagram