KILLING YOUR LUNGS SOFTLY

By Sean 0
October 18 2018

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2 rounds

Run 200m

Row 2min

Jump rope 1min

Weightlifting

Bent Over Row (3×5 (AHAP))

SUPERSET WITH BENCH PRESS

Bench Press (3×5 (AHAP))

Metcon

Metcon (8 Rounds for reps)

EMOM for 16 minutes:

Min 1 and 2: 200m Run + Max Strict Push-ups

Min 3 and 4: 16/14 Cal Row + Max Strict Chin Ups

Scale

Ring rows

Bitch Work

Metcon (Time)

5 rounds

10 cal Airdyne (hands and legs)

5 cal legs only

5 cal arms only

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