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December 13 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

15 Light Pause Front Squats

:30 Handstand Hold

30 Calorie Ski, Row, or Bike

15 KB Snatch

Weightlifting

Power Clean (4×1)

Clean Pull (4×1)

Clean Deadlift (4×1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

21 Air Squats

15 WBS 20/14lbs

12 Alternating Dumbbell Snatches (50/35)

Scale

DB weight so you can do them unbroken

WBS 14/10/8lbs

Bitch Work

Metcon (Distance)

6 Rounds:

5-minute Row for Distance in meters

Rest 2:00

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