Ooh Elizabeth

By Sean 0
August 02 2020

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

5 Inch worms w/ push up

30 Double Unders or jumping double taps

5 Empty bar thrusters

30 Double Unders

5 Burpees

30 Double Unders

Then warm up for cleans

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
modify cleans to 50% of 1RM

modify dips to box

The workout should be completed in under 15 minutes. Go immediately into the 2nd metcon at the 15 minute mark

Metcon

Metcon (Time)

21-15-9

Push Press 135/95lbs

Air Squats

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