1296

October 17 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 Rounds

10 Dumbell Push Press

10 Step Ups

50 DU or practice DU for 1 minute

Then

Lat and front rack stretch. 1 min/arm

Quad stretch. 1 min/leg

Then

Power clean , front squat, & push jerk progression

Weightlifting

Macho Man Complex (3 Power Cleans, 3 Front Squats, 3 Push Jerks)

AHAP without dropping the bar

Mobility

Metcon (No Measure)

5 minutes minimum passive stretching. 1 minute minimum per stretch

Bitch Work

Metcon (AMRAP – Reps)

Death by rope climes.

Scale 3:1

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