MF 1073

November 29 2016

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 Rounds

Row 500m, Run 400m, or Bike 1mi.

50ft Handstand Walk or 15 Shoulder Taps or 5 Wall Walks

Strength

Back Squat (5×5 @ 90% of 5RM)

Together

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

15 Thrusters 95/65lbs

15 HSPU

400m Run

Scale

40% of 1RM Push Press

Box or Ab Mat HSPU
400m Run = 2 reps

Interval

Metcon (AMRAP – Rounds and Reps)

3 Rounds

AMRAP 4 Minutes

50′ Back Rack WLS 135/95lbs

15 GHD Sit ups

3 Legless Rope climbs

Rest 2:00

(continue where you leave off each round)

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