1397 All About Endurance

March 05 2018

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 Rounds

100m run

10 Empty bar good mornings

5 Strict Pull Ups

Strength

Deadlift (5×3 – Build to heavy. Zero Bounce)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20/15 Calorie Row

7 Box Jumps (24/20)

7 Chest to Bar Pull-Up

Scale

Jumping C2B, Pull Ups, or Ring Rows

Bitch Work

Metcon (No Measure)

Every 3:00 for 15 Minutes

Bike 20/12 Calories

12 Lateral Bar Burpees

50′ Handstand Walk

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