MF 751

September 01 2015

CrossFit ABF – CrossFit

Warm-up

(No Measure)

a. 3×15 GHD Sit Ups

b. 3 Rounds

Sphynx Scap work x15

Bench Stability, 1.5 pood & Green band x15

Isometric ball press

Strength

Deadlift (One heavy set of 4)

hands off

Metcon

Metcon (Time)

21-15-9

Calories on Assault Bike

Front squats 95/65lb

Ring rows

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