Hybrid Cycle Week 3

By Sean 0
November 25 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 rounds:

100m run

10 Bird Dog/side

30sec Ring Plank

30sec Plank March

5 Plank Walk Outs

Strength

Back Squat (5,5,4,4,3)

Metcon

Metcon (2 Rounds for reps)

“Singled Out”

2 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating Dumbbell Snatches (50/35)

1 Minute Box Jumps (24/20)

1 Minute Single Arm Dumbbell Clean & Jerks (50/35)

1 Minute Calorie Row

1 Minute Rest

Scale

All weights scaled to something you can do 20x unbroken

Box step ups

Bitch Work

Pull-ups (3×3-5)

ON RINGS!!!

Metcon (No Measure)

3 Sets For Quality:

:20 Second L-Sit

:30 Second Wall-Facing Handstand Hold

:40 Double Kettlebell Static Squat

Rest as Needed Between Sets.

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