MF 1016

September 09 2016

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

Frog Pose 2:00

Then

3 Steady Rounds:

Run 400m

15 Push Ups

During the Push Ups, slowly control the descent to the floor and press out of the bottom explosively

Strength

Back Squat (Back Squat – 3×3 @75%)

We backed down this week so you can get used to moving the bar fast. This is your last primer before you test again. Make it count.

Metcon

Metcon (Time)

5 Rounds for Time:

60 Double Unders

10 Pull Ups

10 WBS 20/14

Scale

120 SU

Ring rows

14/10 WB

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