CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
Run 400m
30 Light Good Mornings
Run 400m
Strength
Back Squat (4×4 @ 75-85%)
Metcon
Metcon (Time)
21-18-15-12-9
Pull Ups
Overhead Squats 95/65lbs
C2B Pull Ups
135/95lbs
Ring Rows
Empty bar OHS or Weighted Back Squat
