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December 29 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

10 PVC pass throughs and figure eights

Then

Three Rounds

200m run

:30 HS hold or HS walk

15 Slam balls

Weightlifting

Push Jerk (1RM)

Metcon

Metcon (Time)

3 Thrusters 95/65lbs

3 Sit Ups

6 Thrusters

6 Sit Ups

9 Thrusters

9 Sit Ups

12 Thrusters

12 Sit Ups

15 Thrusters

15 Sit Ups

Scale thrusters to a weight you can do 15 reps unbroken when fresh.

Bitch Work

Metcon (No Measure)

Alternate OTM x12

Odd 18/15 Calorie Row

Even Max HSPU in :40

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