Athlete Transformation – Rich Froning before CrossFit (and 20 of his Workouts Every Athlete Should Try)

WORKOUT 15

A.M.

3 rounds of descending reps (9, 6, 3) of:

WORKOUT 16

3 rounds of:

  • 20 x sit-up
  • 20 x ring dip

WORKOUT 17

P.M

10 rounds performed in ascending reps (1, 2, 3, 4, 5, 6, 7, 8, 9, 10) of:

  • Bench press (225 lbs)
  • Front squat (225 lbs)

WORKOUT 18

20 min AMRAP of:

  • 20 sit-up
  • 10 x muscle-up
  • 20 x sumo deadlift high pull (95/65)
  • 30 x calorie Airdyne machine
  • 20 x wall ball

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