Open Prep Week 5, Day 5

By Sean 0
October 03 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2 rounds

400/300m row

10 shoulder taps in plank position

10 dive bomb push-ups

1:00 ankle mobility

Gymnastics

Handstand skills/drills (10-15min)

– Handstand walk practice

– Partner handstand (hold calves)

– Shoulder taps (toes AND heels facing wall)

– “Step Drill”

Metcon

Metcon (Time)

4 Rounds

400m Run

25 Russian Kettlebell swing 53/35

Scale

KB 35/25 or something you can do for 15 unbroken

Bitch Work

Metcon (Time)

3 Rounds

100’ HS Walk

50 GHD

25 Bar Muscle Up

-Rest 5:00 b/t rounds-

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