New year new you new week!

By Sean 0
January 12 2020

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

200m run

200m row

10 burpees

10 DB swing

10 DB press

10 DB thruster

Then:

1:00 each side hip mobility on rig

Metcon

Metcon (Time)

“Stair Master”

30-20-10:

Row Calories

50′ Dumbbell Walking Lunge (One Arm Extended)

… Directly Into:

5 Devil Presses (50’s/35’s)

10 Wallballs (30/20)

10 Devil Presses (50’s/35’s)

20 Wallballs (30/20)

15 Devil Presses (50’s/35’s)

30 Wallballs (30/20)

20 Devil Presses (50’s/35’s)

40 Wallballs (30/20)

Scale

Weight you can do 10 unbroken devil’s press

Weight you can do 15 unbroken wall balls

Bitch Work

Metcon (Time)

5 Rounds For Time:

50′ Handstand Walk

50′ Yoke Carry

Yoke Weights:

Males: 280-320-360-400-440

Females: 200-230-260-290-320

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