CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
Run 400m
Then
Steady through
10 Banded Good Mornings
20 Overhead Squats 95/65lbs
40 Double Unders
Weightlifting
Pause low hang snatch (4×3 @ 40-60% of 1RM)
above knee
Weightlifting
Hang Squat Snatch (EOMOM 12 Minutes – 3 reps @ 70%)
Strength
Deadlift (3×3 AHAP)
Bitch Work
Metcon (Time)
10 Rounds:
Rotate Through: Ski, Ride, & Row 500m
Rest :60 after each movement
