1270

September 01 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2 Rounds

10 Kettlebell Taters

:20 Handstand Hold

5 Strict Chest to Bar

Strength

Shoulder Press (1 Rep every :90 for 12 Minutes AHAP)

Metcon

Metcon (AMRAP – Reps)

AMRAP 4

15-12-9

Wallballs (20/14)

Chest to Bar Pull-ups

Max DU in time remaining

Scale

14/10/8lbs

Jumping C2B

Single Unders

rest 3 minutes

AMRAP 4

15-12-9

Wallballs (20/14)

Toes to Bar

Max DU in time remaining

Scale

14/10/8lbs

K2E or T2KB

Single Unders

rest 3 minutes

AMRAP 4

15-12-9

Wallballs (20/14)

Pull-ups

Max DU in time remaining

Scale

14/10/8lbs

Ring Rows

Single Unders
Score = Total double unders or single unders

Bitch Work

Metcon (Distance)

20 Minute Steady Run

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

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