CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
3 Steady Rounds:
10 Jumping Squats
10 Calorie Row
10 Banded Glute Activation Steps
Strength
Front Squat (4×4 @ 75%)
Metcon
Metcon (Time)
3 Rounds:
7 Muscle-Ups
50 Air Squats
10 Hang Power Snatches 95/65lbs
Rx+
Ring MU
115/75lbs
Scale
7 C2B Pull Ups, pull ups, or jumping pull ups & 7 dips
55% of 1RM Power Snatch
Bitch Work
Metcon (Time)
4 Rounds:
Row 1k
Rest :90
