CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2min DU practice
10 banded pull apart
10 banded face pull (from rig)
10 lateral banded raises
10 shoulder circles using plates
10 strict press with empty bar
10 Push press
10 push jerk
Weightlifting
Split Jerk (3,3,3,2,2,1,1)
Work to a HEAVY single
Metcon
Metcon (Time)
10 rounds
5 HSPU
20 sit-ups
Scale
HSPU from a box
Narrow grip push-ups
Bitch Work
Renegade Row (3×8/side)
Rope Climb (5)
Curls (3×10)
DB or BB curl
