Air Fryer

By Sean 0
January 23 2020

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2:00 any machine

2 Sets Not For Time:

12 Dead Bugs (6/Side)

10 Tempo Dumbbell Squats (5/Side)

8 Pausing Frog Bridges

Strength

Deadlift (1×2)

Set 1: 6 Reps 62%

Set 2: 4 Reps 65

Set 3: 2 Reps 67.5

3 Minutes Rest

Set 4: 6 Reps 65%

Set 5: 4 Reps 67.5

Set 6: 2 Reps 70

3 Minutes Rest

Set 7: 6 Reps 67.5

Set 8: 4 Reps 70

Set 9: 2 reps 75

Metcon

Metcon (Time)

“Air Fryer”

3 Rounds:

20 Alternating Pistols

10 Power Cleans (165/115)

20 Box Jump Overs (24″/20″)

10 Push Jerks (115/85)

Bitch Work

Metcon (Time)

3 Rounds:

100 Meter Run, rest “time on”.

200 Meter Run, rest “time on”.

400 Meter Run, rest “time on”.

Equal work to rest ratio. For example: If the 100m run takes 35s, rest 35s.

Track total time to completion.

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