Deload Day 5

By Sean 0
November 14 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

200m row

2 rounds

10 push-ups

10 slam balls

2 wall walks

0:30 handstand holds on wall

Then

10x Y, W, T

1:00 Chest opener

Then

Handstand Push Up practice

focus on a strong hollow position and getting the head through the window.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 Minutes

60 Slam balls 30/20

40 Air Squats

20 HSPU

Rest 3 min

AMRAP 6 min

60 Slam balls 30/20

40 Air Squats

20 HSPU

Scale

Lighter slam ball

Box HSPU or up to 2 ab mats

Bitch Work

1-Mile Run (Time)

Max Effort 1-Mile Run

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