Open Prep Week 2, Day 1

By Sean 0
January 09 2019

CrossFit ABF – CrossFit Personal Training

Warm Up

Warm-up (No Measure)

0:30 L sit hold

6 push ups

12 pull ups

18 air squats

300/400m row

MisFit Shoulder Prep Circuit (No Measure)

a. 10 band pull aparts

10 handstand should activates

10 shoulder rotates

10 lateral shoulder raises

30′ handstand walk

Weightlifting

Split Jerk (3×3, 3×2, 3×1)

Metcon

Metcon (AMRAP – Reps)

3min timecap:

Find Max Push Jerk

1min transition

5min timecap:

30 Box jump overs 24/20

30 Goblet squats 50/35

AMRAP Toes-to-Bar

Bitch Work

Metcon (No Measure)

EMOM for 10min

Even: 1 strict Ring MU or 2 kipping

Odd: 2 strict HSPU or 5 kipping

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