MF 1210

June 15 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 Rounds

1 minute DU work

5 Burpees to a 6” target

10 Light DB Thrusters

Metcon

Metcon (Time)

15-12-9

Push Press 115/75lbs

Lateral burpee over bar

Scale

45% of 1RM Push Press

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

10 HSPU

10 Pistol Squats

Run 100m

Scale

Box or Ab HSPU

Assisted pistols or air squats

Bitch Work

Metcon (Time)

4 rounds

50m sled drag AHAP

Rest 1:1

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