1656 – Back and Chest, Bruh

By Sean 0
February 24 2019

CrossFit ABF – CrossFit Personal Training


Warm-up (No Measure)

200m run

10 Burpee broad jump

10 push-ups

10 pull-ups or ring rows

10 banded face pulls


Bench Press (5×5)

Bent Over Row (4×8)


Metcon (Time)

4 Rounds

8 R-Arm DB Shoulder to OH 35/25lbs

Run 400m

8 L-Arm DB Shoulder to OH

50 Double Unders

Bitch Work

Metcon (AMRAP – Reps)

10min EMOM

Even: 12/10 cal ski

Odd: 12 GHD sit ups

Markussen’s Movements

PRE – x3 rounds – each round intensity should increase

> Inch Worms hands only x5

> Pank single arm reaches x10

> Ski Erg xME cals in 30 seconds ME=Max effort


> Lacross Ball roll out anterior delt/peck x2 minutes each side= laying prone place one arm behind your back, ball should be placed on that side.

>Chest stretch x2 min each side = laying prone place one arm at a 90 degree angle, pushing other arm against the ground, rotating leg and twisting your hip……..https://www.youtube.com/watch?v=JrdP-8IR2GU

>Downward Dog x1 minute

9 minutes total everyone should have time to do this.

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