CrossFit ABF – CrossFit Personal Training
Warm-up (No Measure)
400m Row
:30 HS shoulder taps
:30 V ups
:30 air squats
Warm up for Jerks
Weightlifting
Split Jerk (3-3-2-2-1-1-1 – Build to Heavy with Technique)
Metcon
Metcon (AMRAP – Reps)
AMRAP 6 Minutes
3 TTB
3 Push Press 115/85lbs
6 TTB
6 Push Press 115/85lbs
9 TTB
9 Push Press 115/85
etc…
Rx+
135/95lbs
Scale
Hanging Knee raises or toes to rig
Push Press @ 40% of heaviest split jerk
