CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
3 Rounds
200m Run
15 Banded Good Mornings
10 DB Push Press
5 Dips
Weightlifting
Push Press (4×4 @ 70%-80%)
Metcon
Metcon (Time)
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)
Rx+
135/95lbs
Scale
60 Single Unders or :30 DU practice
45% of 1RM Squat Clean
Bitch Work
Metcon (No Measure)
For Quality:
21-18-15-12-9
Weighted Abmat Sit-Ups (25/15)
Weighted Hip Extensions (25/15)
