CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
3 Steady Rounds
20 Walking Lunge Steps
10 Double Kettle bell Front Squats
5 Double Kettle bell Thrusters
3 Pull Ups
Then
Quad Stretch
Weightlifting
Clean and Jerk (6×2 @ 70-75%)
Metcon
Bird Day Beatdown 2017 WOD 3 “The Gobbler” (Time)
Rx
20 Front Squats 155/105lbs
30 Pull Ups
40 Slamballs 40/30lbs
50 Sit Ups
Scaled
20 Front Squats 105/75lbs
30 Ring Rows
40 Slamballs 20/15lbs
50 Sit Ups
Bitch Work
Metcon (Time)
7 Rounds:
Sprint 100m
Rest 2:00-4:00
