Open Prep Week 4, Day 1

By Sean 0
September 22 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 rounds

1:00 run or row

10 Supermans

10 Sit Ups

10 Beat swings, pause in lat active position

Strength

Back Rack Lunge (5×4)

Metcon

Metcon (Time)

10-8-6-4-2

Deadlift 225/155

50-40-30-20-10

Sit Up

Scale

65% 1rm Deadlift

Bitch Work

Metcon (Time)

500m ski

15 Bar Muscle Up

500m ski

12 Bar Muscle Up

500m ski

9 Bar Muscle Up

500m ski

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