1363 Pick up heavy things, put them down, rinse and repeat

January 16 2018

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 Rounds

10 Back Extensions

5 Banded Goblet Pause Squats

Strength

Back Squat (3×5 @ 90% of most recent 5RM. 1 rep every :10)

Metcon

Metcon (Time)

7 Rounds

300m Run

15 SDLHP 75j/55lbs

Scale

20 reps unbroken when fresh

Bitch Work

Metcon (AMRAP – Reps)

5 Rounds, Not for Score:

1:30 Light Row

:30 Seconds Max Reps Strict Handstand Push-ups

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