Walking Off The Deep End

By Sean 0
November 19 2020

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

10 Burpees to target

10 3232 tempo air squats

10 KB bottoms up press L&R

10 banded front raise

10 Cossack lunges L&R

Strength

Back Squat (5@75%, 4@80%, 3@85%, 2@90%.)

Metcon

Metcon (AMRAP – Reps)

AMRAP 10 Minutes

100 DU

10′ Double KB OH WLS 35/25lbs

80 DU

20′ Double KB OH WLS 35/25lbs

60 DU

30′ Double KB OH WLS 35/25lbs

40 DU

40′ Double KB OH WLS 35/25lbs

20 DU

50′ Double KB OH WLS 35/25lbs
5′ = 1 rep

Scale KB or DB to shoulder or haning

Jumping double taps or 2:1 single unders

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