From The Window To The Wall

By Sean 0
September 24 2020

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2 Rds

Run 400m

5 Inch worms with push up

5 Single arm DB thrusters L&R

5 Broad jumps

Metcon

Metcon (AMRAP – Reps)

AMRAP 15 Minutes

10 Double DB cleans 50/35lbs

100m Single arm DB farmers carry

10 push ups

100m Single arm DB farmers carry

10 Double DB cleans

100m Single arm DB farmers carry

20 push ups

100m Single arm DB farmers carry

10 Double DB cleans

100m Single arm DB farmers carry

30 push ups

etc…

Scale

DB cleans should be unbroken each round
50m = 1 rep

Core & Stretch

Metcon (No Measure)

stretchy stretchy

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