Chest Pumps and Abbie Bumps

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2 Rds

:30 lateral walking plank L&R

5 burpees to 6″ target

:30 weighted arm circles 5/2.5lbs

5 burpees to 6″ target

:30 hollow hold

Metcon

Metcon (AMRAP – Reps)

On the 5:00 for 5 Rounds

Superset the following:

Max effort bench press at 75% of bodyweight

Max effort low plank (no wiggles)

Scale to a weight you can do approximately 15 times unbroken when fresh

post weights to comments
each bench press is a rep. Each 10 seconds of plank is a rep