MF 772

September 30 2015

CrossFit ABF – CrossFit

Warm-up

MisFit Shoulder Prep Circuit (No Measure)

10 band pull aparts

10 handstand should activates

10 shoulder rotates

10 lateral shoulder raises

30′ handstand walk
b. 3 Rounds

20 Hip Extensions

20 Empty bar thrusters

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes – Climb the ladder

10 Double-unders

3 push ups

3 dips

20 Double-unders

6 push ups

6 dips

30 Double-unders

9 push ups

9 dips

40 Double-unders

12 push ups

12 dips

Rest 1 minute

50 Double-unders

15 push ups

15 dips

60 Double-unders

18 push ups

18 dips

Rest 1 minute

70 Double-unders

21 push ups

21 dips

80 Double-unders

24 push ups \

24 dips

Rest 1 minute

90 Double-unders

27 push ups

27 dips

Rest 1 minute

100 Double-unders

30 push ups

30 dips

Rest 1 minute

And so on (keep resting after each round if you make it that far)…

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