MF ~951

June 10 2016

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

5 Goblet squat holds

Then

3 Rounds

7 Banded good mornings

200m Medball run

13 Push ups

Strength

Deadlift (EMOM 5 minutes – 5 Touch and Go Deadlift @70%)

Metcon

Metcon (Time)

For Time:

21-15-9-15-21

Kettlebell Swings 53/35lbs

Toes to Bar

Scaled

35/25lbs

K2E or Knee raises

Birthday Burpee Squat Clean Thrusters (Time)

1 Burpee Squat Clean Thruster for every year of age. Post reps and weight to comments.

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