1664 – Another day at the office

By Sean 0
March 12 2019

CrossFit ABF – CrossFit Personal Training


Warm-up (No Measure)

200m run

10 air squats

10 empty bar:


hang clean

push press

front squat

good morning

back squat


Clean + Jerk (5×5)

Power Clean and Push Jerk

5×5 @ 75%+

Complete Reps in Singles

Rest 2 Mins between sets


Metcon (Time)

3 Rounds

30 Overhead Squats 75/55lbs

20 push-ups

10 Muscle Ups (ring or bar)


Empty bar

1 ring row + 1 ring dip = 1 MU

Bitch Work

Metcon (Calories)

5 Rounds

1:00 on 2:00 off

Max Calorie Row

Markussen’s Movements


Ride assault bike leisure pace x5 minutes


>Thoracic Roll x3 each side

>Extend + Reach x3 each side

>Thoracic Bridge x3 each side

Thoracic Spine Mobility by Suffolk Strength Academy = https://www.youtube.com/watch?v=JAPIJpfubZU


Foam Roll upper back x2 minutes

then x2 sets

>Childs pose progression x5 each side = https://www.youtube.com/watch?v=DJBV7o1A8wM

>Childs pose moose antler x5 each side = https://www.youtube.com/watch?v=K7h08b7gCfI

>Wall Thoracic Stretch x30 seconds

!!!!!In the first video the guys posture is awful, look past and visualize what it should be.

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