1290

October 09 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 Rounds

7 Empty bar snatch balance

4 Wall Walks

10 Barbell good mornings

Strength

Deadlift (5×1 @ 75-80%)

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Scale

Back squats or light OHS

slower runners scale to 300m

Bitch Work

Metcon (Time)

Run 1 Mile

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