CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
150m row legs only
150m row arms only
300m row full body
10 jump squats
10 speed skater jumps
10 wall balls
Metcon
Metcon (Time)
4 Rounds:
40/30 Calorie Row
20 Lateral Hops Over rower
10 Sandbag over Shoulder 30/20
Mobility
Metcon (No Measure)
5 minute recovery row, bike, run
hip, ankle, shoulder mobility
hamstring, aductor, quad, lat, stretch
Bitch Work
30 Muscle-Ups (Time)
30 muscle-ups for time