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Components

General Warm-up

Abbate

Stretching

- AT-HOME -

Settings

Workout

CrossFit - Sun, Dec 1

General Warm-up (Checkmark)

1 set:
10 arm circles forward
10 arm circles backward
10 unweighted good mornings
10 up-downs
10 alternating Spiderman stretches
10 air squats
10 burpees
200-meter run

Abbate (Time)

For time:
Run 1 mile
155-lb. clean and jerks, 21 reps
Run 800 meters
155-lb. clean and jerks, 21 reps
Run 1 mile

In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010

To learn more about Abbate click here

- RX -
For time:
1,600-m run
21 clean and jerks (105/155 lb)
800-m run
21 clean and jerks
1,600-m run

- INTERMEDIATE -
For time:
1,600-m run
21 clean and jerks (75/115 lb)
800-m run
21 clean and jerks
1,600-m run

- BEGINNER -
For time:
800-m run
15 clean and jerks (55/75 lb)
400-m run
15 clean and jerks
800-m run

- MASTERS 55+ -
For time:
1,600-m run
21 clean and jerks (65/95 lb)
800-m run
21 clean and jerks
1,600-m run

Stretching (Checkmark)

1 set:
1:00 foam roll upper back
1:00 foam roll glutes/side

- AT-HOME - (Time)

For time:
1,600-m run
15 left-arm DB clean and jerks (35/50 lb)
15 right-arm DB clean and jerks
800-m run
15 left-arm DB clean and jerks
15 right-arm DB clean and jerks
1,600-m run

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