DUP Week 4, Day 2

By Sean 0
April 30 2019

CrossFit ABF – CrossFit Personal Training


Warm-up (No Measure)

2min DU practice

10 squat jumps

10 Med ball cleans


Clean Deadlift (3×3)

Clean Pull (3×3)

Clean (4×1)

Build to AHAP

Bitch Work

Handstand skills/drills (10min practice)

– Handstand walk practice

– Partner handstand (hold calves)

– Shoulder taps (toes AND heels facing wall)

– “Step Drill”

Markussen’s Movements

PRE- x3 rounds

>Row x10 cals

>High Knee to lunge

>Spiderman Crawl with vertical twist

>Scapular Shrugs

POST- hold each position x1 minute

>Butterfly stretch

>Forward Fold

>Seated straddle hamstring stretch

>Quad Stretch

>Pigeon Pose

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