Open Prep Week 1, Day 3

By Sean 0
January 04 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

400m row

2 Rope Climbs

10 Pushups

1:00 PVC Mobility

Gymnastics

Handstand Push-ups (2, 4, 6, 8, 10…)

10min to build up to as many as you can going up by 2 each time.

Strength

Pendlay Row (3×5)

SUPERSET WITH FLOOR PRESS

Floor Press (3×5)

Same weight as row. Focus on control and quality reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

13MIN AMRAP

3 Deadlifts 225/155

5 Box jump overs 30/24

10 C2B Pull-ups

15 Air squats

Scale

60% DL Max

Box Jump over 24/20

Ring rows or pull ups

Bitch Work

Metcon (No Measure)

6 Single Arm landmine press

6 Each side Suitcase deadlift

6 Loaded barbell roll out

6 BB hip thrust

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