Hybrid Cycle Week 3

By Sean 0
December 03 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

400/400m row

Then

3 rounds

10 Bird Dog/side

30sec Ring Plank

30sec Dynamic Plank

5 Inchworm

Metcon

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

Scale

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.

Related posts

February 21 2019

Open Workout 19.1

author: Sean

December 14 2017

102417

author: seriou38_wp

November 03 2018

CROSSFIT ABF TEAM WOD

author: Sean

July 14 2016

MF 975

author: seriou38_wp

January 24 2019

Friday Fun

author: Sean
close
Facebook IconYouTube IconTwitter IconVisit Instagram