CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
400/300m row
10 box jumps
10 air squats
10 good mornings with empty bar
1:00 hip mobility
1:00 ankle mobility
Weightlifting
Back Squat (5,4,3,2,1,1)
5 reps at 72% of 1RM
4 reps at 77%
3 reps at 82
2 reps at 86
1 rep at 88
1 rep at 92
Gymnastics
Max Height Box Jump (Distance)
Max Height Box Jump
Do a set of 10 box jumps after each set of squats, working towards max height.
Metcon
Metcon (Time)
50 Double unders
5 rope climbs
50 Double unders
15 Thrusters 135/95
Scaled
100 single unders
15 ring rows
Thruster at 65-70% 1RM
