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

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