1341

December 28 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

200m Run

Banded hip mobility, 1 min/side

2 Rounds

15 Light good mornings

20 Double Unders

1 Minute plank hold

Strength

Deadlift (1 Max Set @ 65% of 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

30 Double Unders

10 T2B

10 Power Cleans 135/95lbs

Scale

60 Single Unders or practice DU for 1 minute

K2E, or hanging knee raises

50% of 1RM power clean

Bitch Work

Metcon (Time)

2 mile run

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