CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2 Rounds
10 PVC pass throughs & figure eights
15 Box Jumps
10 OH WLS
5 HSPU
200m Row
Metcon
Metcon (AMRAP – Reps)
8 Rounds
:20 Seconds Back Squats (45/35)
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest
Rest 3:00
8 Rounds
:20 Seconds Dumbbell Snatches (50/35)
:10 Seconds Rest
:20 Seconds Kipping Handstand Push-ups
:10 Seconds Rest
Rest 3:00
8 Rounds:
:20 Seconds Calorie Row
:10 Seconds Rest
Scale
Single unders and divide by 2
Dumbell snatches should be unbroken
Score = total reps for all three tabatas
Bitch Work
2k Row (Time)
Max Effort 2k Row
