CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
3 Rounds:
Run 200m
15 Banded Good Mornings
10 Dumbbell Push Press
5 Ring Dips
Strength
Push Press (4×2 @ 90%)
Metcon
Metcon (Time)
4 Rounds on the 4:00:
400 Meter Run
1 Round of “DT” (155/105)
DT = 12 DL, 9 Hang Power Clean, 6 Push Jerk
Scale
300m Run
You should be able to do the first round unbroken. Roughly 40% of DL
Score is the round with the slowest time
Bitch Work
Metcon (Time)
10 Rounds:
10/7 Calories on Ski-erg
4 Handstand Push-Ups
Rest :30
