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CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3:00 Easy Row

10 PVC Pass Throughs

2:00 Medium Row

10 PVC OHS

1:00 Fast Row

10 PVC Snatch Balance

Then

2 Rounds

:30 Nose and toes hold

:30 Wall Sit

Mobility

Warm-up (No Measure)

Banded OH 1:00 each side

Twisted table 1:00 each side

Then

Snatch Balance, OHS, and Hang Snatch Progression

Weightlifting

Overhead Squat (3×5)

Weightlifting

Snatch Balance (3×3)

Weightlifting

Hang Squat Snatch (3×1)