Mute Sports

By Sean 0
November 12 2019

CrossFit ABF – CrossFit Personal Training


Warm-up (No Measure)

200m run

2 rounds

10 burpees

10 air squats

10 jumping lunges


1:00 ankle mobility


Double-Unders (15min for max)


Metcon (Time)

For Time

50 Double-Unders

10 Burpees

40 Double-Unders

10 Burpees

30 Double-Unders

10 Burpees

20 Double-Unders

10 Burpees

10 Double-Unders

10 Burpees


Sumo Deadlift (5×5)

3×12: GHD Back extension (3×12)

• Set up with the knees either directly on or slightly behind the pad, with the feet firmly on the platform and the back of the calves pressed lightly against the upper ankle hook.

• Begin with the torso perpendicular to the floor.

• Next, squeeze the hamstrings, glutes, and abs, and lower under control until the torso is parallel to the floor.

• From there, return to the starting position by pushing the toes into the footplate (which activates the gastrocnemius) and pulling up with the hamstrings. Be sure to keep the glutes contracted.

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