Speed Up

By Sean 0
November 09 2020

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

Run 400m

10 WLS

5 Burpee broad jumps

:30 Front rack mobility L&R

Strength

Pause Power Position Clean (Pause in power position then squat clean, 5×5)

Metcon

Metcon (Time)

21-15-9

Calorie Row

Hand Release Push Ups

Then

21-15-9

Calorie Row

T2B

Scale

Knee HR push ups

Hanging knee raises, toes to rig or toes to rings

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