Speedo

By Sean 0
January 21 2020

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2min DU practice or jump up/touch touch

10 x world’s greatest stretch

10 jump squat

10 empty bar front squats

10 strict press

10 banded good mornings

1:00 hip mobility

Strength

Thruster (4×8)

Just light, warm up sets… We’re hitting a 5 rep in the MetCon so just warm up the movement for this

Metcon

Metcon (Weight)

“Speedo”

Every 3 Minutes x 5 Rounds:

21/15 Calorie Row

15 Two foot 25lb Plate Hops

5 Thrusters*

* Heaviest thruster you can do for 5 unbroken

Scale

jump up, not to plate

Bitch Work

Metcon (Time)

3 Rounds:

35 GHD Sit-ups

70 Double Unders

100′ Handstand Walk

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