CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
400m row
2 rounds:
10 thrusters
10 deadlifts
10 burpees
Metcon
Metcon (3 Rounds for reps)
“Frank the Tank” Part 1 (On the 0:00)
AMRAP 5:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts (225/155)
12 Barbell Facing Burpees
Rest 5 Minutes
“Frank the Tank” Part 2 (On the 10:00)
AMRAP 5:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts (275/185)
9 Barbell Facing Burpees
Rest 5 Minutes
“Frank the Tank” Part 3 (On the 20:00)
AMRAP 5:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts (315/205)
6 Barbell Facing Burpees
DL Scale
45%, 55%, 65% or start at a weight you can do 20 times unbroken when fresh and gradually add each round.
WBS should be a weight you can do 40 – 50 reps unbroken when fresh.
Bitch Work
Metcon (No Measure)
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50′ Sled Push
Minute 2: 30 Seconds Max Calorie Row
Repeat workout from 8.7.2019.
