2122019 – EMOM

By Sean 0
March 03 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

Row 2:00

Then

t-spine mobility

Then

10 Air Squats

5 Strict T2B or leg lifts

5 Inch worms with push up

Metcon

Metcon (AMRAP – Reps)

On the Minute x 20 (4 Rounds):

Minute 1 – 5 Overhead Squats (115/80)

Minute 2 – 15/12 Calorie Row

Minute 3 – 5 Toes to Bar + 10 Alternating Dumbbell Hang clean + jerks 35/25

Minute 4 – 10 Handstand push-up

Minute 5 – 12/9 Calorie Ski Erg or Assault Bike (OR ROW)

Scale

50% 1RM OHS

Light DBs for HC+J

Box pushups

* Score is 1pt for every min completed (can score 20 point/reps total)

Markussen’s Movements

PRE- Perform each movements x3 the length of the black mat

This one is going to get weird, they are called animalistic movement patterns. If everyone does it you won’t be the “weird,” one.

This is an excellent way warm up the entire body in an UNorthodox way and discover some imbalances.

>Chimp Walk

>Baboon Walk

>Gorilla Walk

>Crab Walk

>Bear crawl

https://www.youtube.com/watch?v=NsX3zsU-G5Q

POST –

>Spend 2 minutes on each shoulder girdle with a lacross ball

then x1 each side

>Banded shoulder stretch

>Banded Lat stretch

https://www.youtube.com/watch?v=3HUtFvMij2E

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