Fastest Five Minutes

By Sean 0
July 29 2020

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

Row 500/400m

:30 dead hang

:30 plange push up

:30 single KB Thruster (L&R)

Strength

Metcon (Weight)

5×10 Superset

standing barbell bicep curl

standing barbell tricep extension

rest 1-3 minutes between sets

increase load each set until failure.
Reps 9 and 10 should be very challenging

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

7 Deadlifts, 7 TTB, 7 Push Presses 115/85lbs

50m Single Arm DB Suitcase Carry (L out, R back) 50/35lbs

Scale

weight should be 20% of 1RM DL or a weight you can do unbroken for days.

Toes to rig or hanging knee raises.

Carry should be unbroken when fresh.

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