BUILD YOUR BUTT

By Sean 0
December 17 2018

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2 rounds

250m row

10 PVC OHS

10 Box jumps

10 Empty bar good mornings

Weightlifting

Sumo Deadlift (12, 9, 6)

Romanian Deadlift (12, 9, 6)

Metcon

Metcon (Weight)

Alternating On the Minute x 12 (6 Rounds):

Even Minutes: 3 Back Squats

Odd Minutes: 1 Front Squat

Barbell Loaded at 82% of 1RM Front Squat For Both Lifts

Bitch Work

Metcon (Time)

18-15-12-9-6

OH Squats

Cal Bike

Choose a weight that you could OH Squat for 20+ reps in a rested state.

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