Hybrid Cycle Week 4

By Sean 0
December 08 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

200m row arms only

200m row legs only

300m row

10 kip swings

10 pullups/ring rows

1:00 pvc mobility

Gymnastics

Metcon (No Measure)

0:00 – 5:00

Handstand Floater Practice

5:00 – 10:00

3 Strict Chest to Bar Pull-ups

3 Deadstop Strict Handstand Push-ups

10:00 – 15:00

5 Strict Toes to Bar

10 Single Leg Hip Extensions

15:00 – 20:00

3 Inchworms

3 Pausing Ring Rows

Metcon

Metcon (Time)

1 Round:

400 Meter Run

10 Power Cleans (155/105)

500/400 Meter Row

10 Push Jerks (155/105)

Scale

70% 1rm push jerk

Bitch Work

Metcon (No Measure)

On the Minute x 3:

10 Burpee Box Jump Overs (24″/20″)

… Rest 1 Minute

On the Minute x 3:

10 Burpee Box Jump Overs (24″/20″)

… Rest 1 Minute

On the Minute x 3:

10 Burpee Box Jump Overs (24″/20″)

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