Open Prep Week 1, Week 5

By Sean 0
January 08 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

10 Ring Rows

10 Banded tricep extension

10 Ring push ups

10 PVC Mobility

Weightlifting

Clean (3×3, 3×2, 3×1)

Work up a heavy single for the day

Metcon

Metcon (Time)

3-6-9-6-3

Power Clean 135/95

Front Squat

Ring Dip

Rx+

185/135

Bitch Work

Chest-To-Bar Pull-ups (3×20)

3 sets of 20 unbroken

90 seconds rest between sets

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