CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Nose and toes hold
10 Burpees
10 Air Squats
5 HSPU
Then
Primer
3 Rounds
10/7 Cals on bike or rower
25′ Goblet Lunge Steps
12 Dumbbell Push Press (6 L&R)
Then
Rest as needed for heart rate to settle but muscles are not cold.
Metcon
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
or: Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
Mobility
Metcon (No Measure)
Post WOD Flush, 20 minutes on Bike or Rower at conversational pace.
Bitch Work
Metcon (Time)
11-9-7-5-3-1
Deadlift 225/155
Pull Ups
Rx+
315/225lbs
Ring MU
Scale
60% of 1RM DL
Ring Rows
