Our March Member of the Month – Daria – Member since 8-16-17

By Sean 0
October 07 2020

CrossFit ABF – CrossFit Personal Training

Warm Up

Warm-up (No Measure)

2 Rounds

:30 bear crwal

10 Scap decompressions

5 Pull Ups

10 Air Squats

Strength

Back Squat (3×2 superset (2 reps @80%+ w/ 2 reps @50%))

Metcon

Daria (AMRAP – Rounds and Reps)

AMRAP 21 Minutes

800m row

16 Alternating Dumbell Snatches 50/35lbs

17 Sit Ups

*100m = 1 rep

Scale

DB weight should be in the 30 reps unbroken range when fresh

Bitch Work

Metcon (Time)

2 Rds

50 Flutter Kicks

40 Oblique crunches

:30 Hollow hold

20 Windshield wipers

10 Plank roll outs w/ slam ball

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