MF 879

March 02 2016

CrossFit ABF – CrossFit

Warm-up

(No Measure)

3 Slow rounds

20 Lateral squats

14 alternating light KB snatches

10 Ring dips – focus on external shoulder rotation (turn thumbs out, to open palm)

Weightlifting

Front Squat (4×4 Begin at 80% and adjust based on feel)

rest 2 min between sets

Metcon

Metcon (Time)

5 Rounds

5 Burpee pull ups (1 burpee + 2 PU)

40 SDLHP 45/35lbs

Rx+

5 Burpee MU (bar or ring)

20/15 cal row

Scale

Burpee ring row (1 burpee + 2 RR)

Related posts

July 15 2019

Week 1, Day 2

author: Sean

July 21 2016

MF 980

author: seriou38_wp

March 09 2017

MF 1141

author: seriou38_wp

December 05 2019

Hybrid Cycle Week 3

author: Sean

September 10 2016

Gimme Dat 40

author: seriou38_wp
Comment
1830
Comments are closed
close
Facebook IconYouTube IconTwitter IconVisit Instagram