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December 15 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

4 Steady Rounds:

10 Jump Squats

10 Banded Glue Activation Steps

10 Banded Good Mornings

Strength

Back Squat (Build to a heavy 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

15 Power Cleans 95/65lbs

30 Double Unders

15 Toes to Bar

Rx+

115/75lbs

Scale

45% of 1RM Power Clean

60 SU

Hanging Knee Raises or T2KB

Bitch Work

Metcon (Time)

30/18 Calories on Bike

15/12 Muscle Ups

20/12 Calories on Bike

12/9 Muscle Ups

10/6 Calories on Bike

9/6 Muscle Ups

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