CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
100m Run
1:00 Alternate 2 Cossack squats 1 goblet squat
200m Run
10 Sit ups
300m Run
5 Inch worm with push up, hold plank for :10
400m Run
Metcon
Metcon (AMRAP – Reps)
AMRAP 20 Minutes
10 Russian KBS 53/35lbs
10 Toes to bar
6 wall Walk
Rest 1:30
20 Russian KBS
20 Toes to bar
6 wall Walk
Rest 1:30
30 Russian KBS
30 Toes to bar
6 wall Walk
Rest 1:30
40 Russian KBS
40 Toes to bar
6 wall Walk
Etc…
Rx+
70/53lbs
Bitch Work
Metcon (No Measure)
Run Conditioning
On the 0: 600 Meter Run
On the 4: 400 Meter Run
On the 7: 200 Meter Run
On the 10: 600 Meter Run
On the 14: 400 Meter Run
On the 17: 200 Meter Run
On the 20: 600 Meter Run
On the 24: 400 Meter Run
On the 27: 200 Meter Run
