CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2 Rds
400m run
20 Walking lunge steps
10 Slam ball over shoulder
10 Shoulder Presses with ball
Metcon
Metcon (Time)
60 Burpees
50 Calorie Row (40 for Ladiez)
40 D-ball/Slam ball over the shoulder 30/20
30 Thrusters 95/65
20 Weighted sit ups 35/25lbs
10 Sumo Deadlift high pull 95/65
10 Box jump
