1302

October 25 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

Run 200 Meters

Quad Stretch

Knee to Chest

Solider Kicks

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Then

1:00 PVC pass throughs

1:00 Pigeon pose each side

1:00 Banded shoulder stretch each side

Then

Front squat, Thruster, & OHS progressions

Then

100 Meter Run

5 Front Squats

100 Meter Run

5 Thrusters

100 Meter Run

5 Overhead Squats

Metcon

Metcon (Time)

800 Meter Run

50 Overhead Squats (45/35)

800 Meter Run

50 Thrusters (45/35)

800 Meter Run

50 Front Squats (45/35)

Scale

600m Run

Back squats

Thrusters

Front Squats

Bitch Work

750M SKI (Time)

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