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
15 Toes to bar
15 Light push press
Bitch Work
Metcon (20 Rounds for calories)
EMOM until failure
20/14 Assault Bike calories
20 minute cap. All out every round!
Metcon
Metcon (Time)
4 Rounds
Run 400m
50 Russian twists, 5lbs/2.5lbs
20 burpees
