CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
OH Shoulder Mobility
Then
3 Steady Rounds:
10 Dumbbell Push Press
10 Dumbbell Box Step Ups
200m run
Strength
Shoulder Press (1RM)
Strength
Front Squat (1RM)
Bitch Work
Metcon (Time)
Row 2k
Gymnastics
Metcon (AMRAP – Rounds)
Death by Handstand Walk
Minute 1 – 5′
Minute 2 – 10′
Minute 3 – 15′
Etc.
Set up a turn around spot when necessary.
