Open Prep Week 6, Day 1 – FAT AMY

By Sean 0
October 06 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2min DU practice

Followed by

1:00 PVC mobility, and

10 reps of each different activity in the workout (as a group!)

Metcon

Metcon (Time)

For Time

50 Air Squats

10 Burpees

40 Sit-Ups

10 Burpees

30 Lunges (alternating legs)

10 Burpees

20 Kettlebell Swings (1.5/1 pood)

10 Burpees

10 meter Bear Crawl

10 Burpees

20 Kettlebell Swings (1.5/1 pood)

10 Burpees

30 Lunges (alternating legs)

10 Burpees

40 Sit-Ups

10 Burpees

50 Air Squats

Scale

Lighter KB swings

Bitch Work

Metcon (Time)

10 Rope Climb

50 Push Up

50 GHD Sit Up

150 Air Squat

50 Toe-to-bar

50 Push Up

10 Rope Climb

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