8162019

By Sean 0
August 18 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

200m arms only row

200m legs only row

300m row

10 banded good mornings

10 supermans

10 empty bar good mornings

10 empty bar deadlifts

Strength

Deadlift (1×1)

3 Reps @ 70%

1 Rep @ 75%

3 Reps @ 70%

1 Rep @ 80%

3 Reps @ 70%

1 Rep @ 85%

Metcon

Metcon (AMRAP – Rounds and Reps)

“Hangnail”

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie row

20 Barbell Facing Burpees

15 Deadlifts (245/165)

Scale

35/25 HC&J

185/135 Deadlift

Bitch Work

Metcon (Weight)

On the 2:30 x 4 Sets:

50′ Barbell Overhead Walking Lunge

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