CrossFit Member of the Month WOD – “Adam” – Member since 11/9/17

By Sean 0
January 14 2019

CrossFit ABF – CrossFit Personal Training

Warm Up

Warm-up (No Measure)

2 Rounds

Row 500/400

:30 Banded lat activation

:30 Shoulder decompressions

1:00 Burpees

Weightlifting

Metcon (Weight)

Build to Heavy without dropping the bar

2 Strict Press + 2 Push Press + 2 Push Jerk + 2 Split Jerk

Metcon

Adam “Fly Boy” Swindell (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

11 KBS 53/35lbs

90′ 1 Arm KB Farmer’s carry 53/35lbs

17 Wall ball shots 20/14lbs

(10′ = 1 rep)

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