MF 1209

June 14 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

Run 400m

10 PVC pass through

Run 200m

10 PVC pass through

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Sub barbell good mornings for back extensions

Metcon

Dirty Thirty (Time)

30 Box Jumps (24/20 in)

30 Jumping Pull-Ups

30 Kettlebell Swings (35/26 lb)

30 Walking Lunge Steps

30 Knees-to-Elbows

30 Push Press (45/35 lb)

30 Back Extensions

30 Wall Balls (20/14 lb)

30 Burpees

30 Double-Unders

Bitch Work

Metcon (AMRAP – Reps)

5 Max Sets of Toes to Bar

Rest 2:00 between efforts

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