CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2 Rounds:
10 sit ups
10 ring rows
10 pushups
Then, 10 Empty bar deadlifts
Metcon
Metcon (AMRAP – Rounds and Reps)
28min AMRAP
3 Ground to Overhead 135/95lbs
5 Synchro burpees to target/bar
20 V-ups
* At your min mark, run out with D-ball, do 4 tire flips between the partners, and run back.
1/3 Teams go on 1,4,7…
1/3 Teams go out 2, 5, 8…
1/3 teams go out on 3, 6, 9…
