CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
EMOM x 9mins
1st – 5 Broad Jumps (jump for distance each rep)
2nd – 12 Russian Kettlebell Swings (moderate to heavy weight)
3rd – Row 35sec @ Moderate Effort
Strength
Deadlift (4×3)
Metcon
Metcon (Time)
5 sets:
10 Hang Power Cleans 115/85
30sec Hollow Rocks
8 Box Jumps Step Down 30/24″
Row 300m/250m
rest 90sec
*record your exact row times to ensure you are increasing your pace
Scale
PC – Unbroken reps – Choose an appropriate weight
BJ – 24/20 or step ups
Score is slowest row
