CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
200m run
10 Banded lateral steps
10 steps Zombie Walks
10 squats with band
Strength
Front Squat (5×2)
* Work up to about 80% of 1RM
* Pause for 2 seconds in the bottom position
Metcon
Metcon (Time)
“Dirt Nap”
3 Rounds:
15 Hang Squat Cleans (135/95)
15 Lateral Barbell Burpees
Scale
60% 1rm squat clean
