1297

October 18 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

4 Rounds

1 Minute plank hold

10 Heavy Russian KB swings

5 Box Jumps

Strength

Shoulder Press (1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

9 Kettlebell Swings (53/35)

9 Burpees

9 Kettlebell Swings (53/35)

9 Box Jumps (24/20)

Scale

KB weight

Step Ups

Metcon

Death By Handstand Walk (Distance)

Minute 1 – 5′

Minute 2 – 10′

Minute 2 – 15′

Scale to wall walk

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