1357 Leg Day

January 05 2018

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

20 Burpees

20 WLS

20 Slam Balls

Practice Double Unders for 2:00

Strength

Back Squat (4×4 @ 90% of 5RM. 1 rep every 10 seconds. )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30 KBS 53/35lbs

15 Deadlifts 205/145lbs

Rx+

245/165lbs

Scale

120 single unders or practice DU for 1:30

35/26/17lbs KBS

55% of 1RM DL
2 SU = 1 rep

Bitch Work

Metcon (No Measure)

Row 1k

Then

4×7 Romanian DL

Then

3×5 Jefferson Curls

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