Our Member of the Month WOD – “Fawn Le” – Member since 8/17/17

By Sean 0
November 09 2018

CrossFit ABF – CrossFit Personal Training

Warm Up

Warm-up (No Measure)

100m row

1 minute banded hip mobility per side

100m row

30′ inch worms

10 hip circles in table position. knees bent at 90 degrees

Interval

Metcon (Time)

Row 5k with a partner. Switch every 500m

Metcon

Fawn Le (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

8 Thrusters 95/65lbs

7 Back Squats 95/65lbs

17 Deadlifts 95/65lbs

*EMOM 3 Star Jump Burpees

Mobility

Metcon (No Measure)

2 minute camel pose

2 minute per side pigeon pose

1 minute shavasana

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