Hybrid Cycle Week 3

By Sean 0
December 03 2019

CrossFit ABF – CrossFit Personal Training


Warm-up (No Measure)

400/400m row


3 rounds

10 Bird Dog/side

30sec Ring Plank

30sec Dynamic Plank

5 Inchworm


Metcon (Time)

50 handstand push-ups

50 toes-to-bars

50-cal. row

50 dumbbell box step-overs

50-ft. right-arm dumbbell overhead lunge

50-ft. left-arm dumbbell overhead lunge

M 50-lb. dumbbells/KB, 24-in. box

F 35-lb. dumbbells/KB, 20-in. box

Target time: 25min


Box push ups

Toes to rig

Lighter dumbbels

Bitch Work

Metcon (No Measure)

10min Continuous Grind

Reverse Sled Drag 30m

8 Ring Rows (hold 1sec at the top of each rep)

4 Strict Toes to Rings

6 Kipping Toes to Rings

2 Hollow Body Wall Walks
*The goal is not to get the max number of reps in 10min that you can. The goal is to perform all of these movements with great positions, attention to quality, and keep moving continuously for the whole time. Breaks are expected in order to complete some of the strict movements.

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