CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
400m run
10 PVC OHS
10 PVC Sotts Press
Cossack Squats
Strength
Back Squat (7,5,3,7,5,3)
7 reps @65% max
5 reps @75% max
3 reps @85% max
2 ROUNDS
Metcon
Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71
Bitch Work
Yoke Walk (Time)
3×100′
Male use 2x bodyweight
Female use bodyweight
