CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2 Steady Rounds:
15 Light Snatch Balance
15 Strict Pull Ups
15 Calorie Row
Strength
Power Snatch (4×1)
Snatch Pull (4×1)
Snatch Deadlift (4×1)
increase weight each rep, through the three lefts
Metcon
Metcon (AMRAP – Reps)
Ascending Ladder for 7 Minutes:
3 Thrusters (95/65), 3 Lateral Barbell Burpees
6 Thrusters (95/65), 6 Lateral Barbell Burpees
9 Thrusters (95/65), 9 Lateral Barbell Burpees
etc…
Scale to a weight you can do 15 reps unbroken
Bitch Work
Metcon (No Measure)
Every :90 for 15 Minutes
OR
Every 2:00 for 20 Minutes
6 T2B