Holiday Cleaning

By Sean 0
December 21 2018

CrossFit ABF – CrossFit Personal Training


Warm-up (No Measure)

10m Bear Crawl

20x Push-ups

10m Crab Walk

20x Jump Squats

10m Burpee broad jumps

30x Mountain Climbers

Row 400m


Metcon (Weight)

Every minute and a half for 10 rounds (13:30 minutes)

1x Clean deadlift + 2x Hang power clean + 3x Push/Split Jerk (70-75% C&J 1RM)


Metcon (Time)

15 minute time cap

Buy in: 100x Double-unders


Shoulder to overhead 115/85

Toes to bar

Cash out: 100x Double-unders


2x Single unders

Weight you do can do 15 S20 unbroken

Knees to elbows

Bitch Work

Metcon (No Measure)

3 rounds for quality:

10 DB side bends (10 reps each side)

60 second plank

30 second super man hold

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