CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
30 Second goblet squat hold
Then
20 Banded good mornings
40 Empty bar SDLHP
Weightlifting
Deadlift (Find 3RM)
Metcon
Metcon (Time)
For Time:
15 KB Snatch R-Arm 53/35lbs
20 Toes to Bar
15 KB Snatch L-Arm
20 Toes to Bar
15 KB Snatch R-Arm
20 Toes to Bar
15 KB Snatch L-Arm
Rx+
70/53lbs
Scale
35/25/16lbs or 1 arm KB swing
K2E or knee raises
Metcon
Warm-up (No Measure)
27-21-15-9
Row for Calories
Deadlift 225/155lbs
