Twig & Berries

By Sean 0
August 16 2020

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

1:00 bear crawl

:30 flutter kicks

:30 jump squats

1:00 wall walks

Metcon

Metcon (Time)

9-15-21-27

WBS 20/14lbs

Slam Balls 30/20lbs

Then

21-15-9

DL 115/85lbs

Lateral burpee over bar

Rx+

165/115lbs

Scale

Wall balls and slam balls should be 30-40 reps unbroken when fresh

DL 25% of 1RM

Core & Stretch

Metcon (No Measure)

2 sets

Weighted sit-up

Barbell windshield wipers

Flutter kicks

Plank twists

Hollow hold

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