MF 1235

July 20 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2 Rounds

400m Run

10 HSPUS

10 Air Squats

10 Sit Ups

Strength

Sumo Deadlift (6×3 @ 65% of 3RM – No Bounce)

Metcon

Metcon (AMRAP – Reps)

AMRAP 8 Minutes

3 Thrusters (95/65)

3 Toes to Bar

6 Thrusters (95/65)

6 Toes to Bar

9 Thrusters (95/65)

9 Toes to Bar

Etc…

Scale

65/45/35lbs

Hanging Knee Raises

Bitch Work

Metcon (Distance)

8 Rounds

1:00 on :30 off

Max Distance on Skierg

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