MF 1200

June 01 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

Worlds greatest stretch (10 reps per side)

800m Run

Then

Ankle and Quad mobility

Weightlifting

Squat Clean (5×2 – Perfect reps only – 70-90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

40 Double Unders

10 Front Squats 135/95lbs

10 Pull Ups

Rx+

155/105

C2B

Scale

80 Single Unders

95/65/45lbs

Jumping C2B

Bitch Work

Metcon (Time)

800m Farmer’s Carry with 53/35lb KBs

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