CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
3 Rounds
12 KB taters 53/35lbs
Run 100m
:30 Goblet squat hold
Run 100m
Strength
Front Squat (1RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
10 Deadlifts 195/135lbs
15 Calorie Row
20 Wallballs (20/14)
Rx+
225/155lbs
Scale
50% of 1RM DL
WBS 14/10/8lbs
1 calorie = 1 rep
Bitch Work
Metcon (Time)
3 Rounds:
50m Farmer’s Carry AHAP
Run 400m
Rest :30
