CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
200m Row
Then
3 Rounds:
15 Sit Ups
15 Box Jumps
Strength
Deadlift (15-15-15 AHAP)
Metcon
Metcon (Time)
27-21-15-9
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20)
Push Presses (75/55)
Calorie Row
Scale to a weight you can do 20 reps unbroken when fresh.
Bitch Work
Metcon (Time)
8 Rounds:
Run 100m
8 Ring Dips
Rest :30
