1339

December 22 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 Rounds

6 Strict Pull Ups

12 Sit Ups

18 Empty Bar SDLHP

Strength

Back Squat (5RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

55 Barbell-Facing Burpees

55 Box Jumps 24/20″

55/45 Calorie Row

55 Handstand Push-ups

Scale

44 Barbell-Facing Burpees

44 Step Ups

44/34 Calorie Row

44 Box or Ab Mat HSPU

Bitch Work

Metcon (No Measure)

2:00 L-Sit

Every break: 10 Sit-Ups

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