CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
400m jog
10 burpees
10 deadlifts
10 hand cleans
10 push press
10 back squats
*5-7min to set up, work on skills like HSPU, Chest to bar, snatches, etc.
Metcon
Metcon (Weight)
8 min to establish 3RM hang clean
Metcon
Metcon (Time)
21-15-9
Chest to bar
Handstand push ups
Snatch 95/65
Scale
Ring rows
Hand release push-ups
Snatch 65/45
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min amrap
Calories on the rower (someone must be on the tower the whole time)
2 deadlifts 185/135
4 wall balls 20/14
6 burpee box jump overs
8 toes to bar
Scale
135/95 deadlift
step overs
Toes to rig/k2e
*Add total calories to the ROUNDS
