CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
200m arms only row
200m legs only row
300m row
10 banded good mornings
10 supermans
10 empty bar good mornings
10 empty bar deadlifts
Strength
Deadlift (1×1)
3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%
Metcon
Metcon (AMRAP – Rounds and Reps)
“Hangnail”
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie row
20 Barbell Facing Burpees
15 Deadlifts (245/165)
Scale
35/25 HC&J
185/135 Deadlift
Bitch Work
Metcon (Weight)
On the 2:30 x 4 Sets:
50′ Barbell Overhead Walking Lunge
