CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2min double under practice
10/side KB press
Y, W, T on rig with band
1:00 PVC mobility
Strength
Front Squat (6×3 – 1 & 1/4 Reps @ 50%+)
The focus is speed out of the hole on the bounce.
https://www.youtube.com/watch?v=wbo39M1IGOg
Metcon
Metcon (Time)
800-m row
66 kettlebell shoulder-to-overheads 16kg/12kg
132-ft. handstand walk
Scale
10 wall walks