CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
3 Rounds
Row 300m
10 Burpees
5 Pull Ups
Then Primer:
3 of each Dirty 30 Movement
Metcon
Really Dirty 30 (Time)
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/75)
30 Toes to Bar
30 Push Press (115/75)
30 Deadlifts (115/75)
30 Wallballs (20/14)
30 Burpees
30 Double Unders
Rx+
30″ BJ
70/53 KBS
135/95 FS, PP, DL
30/20 WBS
Scale to a weight you can do 20 reps unbroken when fresh
Bitch Work
Metcon (Distance)
8:00 on the ski erg
On the 2:00, 4:00, and 6:00 – 20 sit ups
