CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
50′ Walking lunge
0:30 plank
20 Stationary reverse lunge steps
0:30 hollow rock
Strength
Deadlift (1×1)
3 reps @ 65% of max
3 reps @ 70%
3 reps @ 75%
2 rep @ 80%
2 rep @ 85%
1 rep @ 90%
Metcon
Metcon (Time)
27-21-15-9
Deadlift
Box Jump 24/20
R1 = 205/155
R2 = 255/185
R3 = 285/205
R4 = 315/225
1min rest between rounds
Scale
R4 = Weight you can do for max 4-5 unbroken
… then work backwards for the other 3 weights.
Bitch Work
Metcon (No Measure)
20 UNBROKEN PULL UPS
1:00 FRONT PLANK
*REST 1 MIN. BETWEEN SETS
