MF 776
CrossFit ABF – CrossFit Warm-up (No Measure) Upper and lower body mobility. Distraction, stretch, & foam roll. Metcon Metcon (No Measure) EMOM 10 minutes 100ft light weight sled push sprint
CrossFit ABF – CrossFit Warm-up (No Measure) Upper and lower body mobility. Distraction, stretch, & foam roll. Metcon Metcon (No Measure) EMOM 10 minutes 100ft light weight sled push sprint
CrossFit ABF – CrossFit Warm-up Warm-up (No Measure) Shoulder Stability Skill Metcon (Time) Accumulate 7 minutes of wall sits at parallel – hands must stay above hips Metcon Metcon (Time) 3 Rounds 25 Push ups 50 Sit ups ½ mile Airdyne Rest 2 minutes
CrossFit ABF – CrossFit Warm-up MisFit Shoulder Prep Circuit (No Measure) 10 band pull aparts 10 handstand should activates 10 shoulder rotates 10 lateral shoulder raises 30′ handstand walkb. 3 Rounds 15 Toes to bar 15 Light push press Bitch Work Metcon (20 Rounds for calories) EMOM until failure 20/14 Assault Bike calories 20 minute …
CrossFit ABF – CrossFit Warm-up (No Measure) a. Row 2k b. 7×1 Seated box jumps 10lb vest 90%-100% Metcon Metcon (No Measure) EMOM 20 minutes Even: Row 250/200m Odd: 12 Hollow Rocks Bitch Work Metcon (Time) 6 Rounds Sprint 100m – start lying face down on the ground Rest 2 minutes