CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
500/400m row
15 air squats
1min jump rope
0:30 plank
*Pistol practice
Metcon
Metcon (Time)
In teams of 2-3:
2 Rounds for Time
60 Pistols
100m run (as a team)
120 Squats at 1/2 Bodyweight
100m run
(use weight of lightest person)
180 Sit-ups
100m run
240 Double Unders
Rx+
Squats at BW of lightest person
Toes to bar
Scale
100 air squats
Single unders (same number)
