CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
3 Rounds:
200m run
10 PVC Dislocates
10 PVC OHS
5-8 Strict Pull Ups or ring rows
Strength
Pause low hang snatch (1×1)
– Pause for 3 seconds at knee
– Build to a heavy single in 10-15 minutes
Metcon
Metcon (Time)
21-15-9
Back Squat from floor 135/95
3/2/1
Rope Climb
Rx+
Legless Rope Climb
Scale
40% 1RM Squats
3:1 rope ascents
Bitch Work
Metcon (No Measure)
5 Sets:
500m Ski (Moderate)
Rest :30
250m (Fast)
Rest 1:00
