You’ve opened your presents, now open your lungs

By Sean 0
December 26 2018

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

10 PVC Overhead Squats

10 Burpees

1:00 Hip mobility

1:00 ankle mobility

Leg swings

Metcon

Metcon (6 Rounds for time)

Every 5 Minutes for 30 Minutes

200m Run

200m Row

*Add 100m Row to each round
Rest for the remainder of each 5 minute interval

Bitch Work

Bench Press (15, 12, 7)

Build to heavy set of 7

Bent Over Row (15, 12, 7)

Build to heavy set of 7

Single Arm Dumbell Press (3×8)

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