MF 988

August 02 2016

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2:00 Couch Stretch/side

3 Slow Rounds

10 Good Mornings

10 Push Press

Strength

Back Squat (Find 1RM)

Metcon

Metcon (Time)

30 Handstand Push Ups

15 Power Cleans 135/95lbs

20 Handstand Push Ups

10 Power Cleans

10 Handstand Push Ups

5 Power Cleans

Rx+

155/105

Scale

Ab mat or box HSPU

95/65lbs

Gymnastics

Metcon (AMRAP – Reps)

Max reps in 1 minute of Glute Ham Raises with 25/15lbs plate hugged to chest

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