Open Prep Week 7, Day 3

By Sean 0
October 15 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 rounds

15/12 Cal Row

20 air squats

20 Hip Bridges

10 Deadlifts

Strength

Metcon (No Measure)

EMOM 8:

M1: Strict Chin Ups, 4-8, 3011

M2: DB Box Step Ups, 14-16 Alt.

Metcon

Metcon (2 Rounds for reps)

AMRAP 5:

12 DB Push Press, 35/25

12 Pull Ups

rest 3 minutes

AMRAP 5:

10 DB Front Rack Squats, 35/25

10 CTB Pull Ups

Bitch Work

Metcon (No Measure)

Assault Bike

2 sets

3×30 cal w/ :30 rest b/t

Rest 1:00

4×15 cal w/ :15 rest b/t

Rest 1:00

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