CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
Run 400m
10 PVC pass throughs, figure eights, and OHS
10 Inch worms w/ push up
Then
Banded lat activation
Then
Primer
Row 500m
12 Power Snatch
12 Bar Facing Burpees
6 Bar Muscle Ups or Pull Ups or Ring Rows
Rest until your heart rates is settled but muscles are not cold.
Metcon
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
Metcon
CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
Scale
Snatches should be a weight you can do unbroken when fresh.
Ring Rows
Mobility
Metcon (No Measure)
10 minute bike or row at a conversational pace.
Bitch Work
Metcon (Time)
3 Rounds
400m Run
30/18 Calories on AAB
15 Front Squats 155/105lbs
Scale
FS 60% of 1RM