CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2:00 any machine
2 Sets Not For Time:
12 Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
8 Pausing Frog Bridges
Strength
Deadlift (1×2)
Set 1: 6 Reps 62%
Set 2: 4 Reps 65
Set 3: 2 Reps 67.5
3 Minutes Rest
Set 4: 6 Reps 65%
Set 5: 4 Reps 67.5
Set 6: 2 Reps 70
3 Minutes Rest
Set 7: 6 Reps 67.5
Set 8: 4 Reps 70
Set 9: 2 reps 75
Metcon
Metcon (Time)
“Air Fryer”
3 Rounds:
20 Alternating Pistols
10 Power Cleans (165/115)
20 Box Jump Overs (24″/20″)
10 Push Jerks (115/85)
Bitch Work
Metcon (Time)
3 Rounds:
100 Meter Run, rest “time on”.
200 Meter Run, rest “time on”.
400 Meter Run, rest “time on”.
Equal work to rest ratio. For example: If the 100m run takes 35s, rest 35s.
Track total time to completion.
