CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
50 Jumping jacks
:30 samsom stretch each side
20 odd object g2oh
50 jupming jacks
Bodyweight
Metcon (2 Rounds for time)
For Time:
21 Burpees
1 Round of “Dumbbell DT”
18 Burpees
1 Round of “Dumbbell DT”
15 Burpees
1 Round of “Dumbbell DT”
12 Burpees
1 Round of “Dumbbell DT”
[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
* 1 Round of “Dumbbell DT” is:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Dub dumbell for odd object
Mobility
Metcon (No Measure)
twisted table
twisted cross
Metcon
Metcon (Time)
For Time:
21 Burpees
1 Round of DT
18 Burpees
1 Round of DT
15 Burpees
1 Round of DT
12 Burpees
1 Round of DT
[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of DT
18 Air Squats Hops Over Dumbbell
1 Round DT
15 Air Squats Hops Over Dumbbell
1 Round DT
12 Air Squats Hops Over Dumbbell
1 Round of DT
* 1 Round of DT is:
12 Deadlifts 155/105lbs
9 Hang Power Cleans 155/105lbs
6 Push Jerks 155/105lbs
