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