CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
3 Roudns
100m Row
5 Burpees
5 Strict Pull Ups
Then
1 minute per side
Banded hip flexor/quad stretch on rig
Banded OH stretch
Metcon
Metcon (Time)
3x(7 Thrusters 65/45lbs, 7 Pull-Ups, 7 Burpees)
50/35 Cal Row
3x(7 Thrusters 65/45lbs, 7 Pull-Ups, 7 Burpees)
50/35 Cal Row
3x(7 Thrusters 65/45lbs, 7 Pull-Ups, 7 Burpees)
Rx+
75/55lbs
Scale
Empty Barbell or dumbell thrusters
Ring Rows
Bitch Work
Metcon (Time)
6×10
Dumbell 1 Arm Dumbell OHS AHAP
Run 200m between sets
Rest as needed
