CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
Run 200m
1:00 PVC mobility
1:00 DU practice
:30 KB bottoms up press L&R
5 Empty bar C&J
5 Empty Bar Snatches
5 Empty bar OHS or Back squats
Metcon
DAM! (AMRAP – Rounds and Reps)
AMRAP 30 Minutes
1 HS Hold for 0:30
2 Bar MU
3(0) Double unders
4(00)m Run
5 Pull Ups
4 Power Cleans
3 Power Snatches
2 OHS
1 Bear Complex
Rx 95/65lbs
*100m = rep
*1 bear complex = without dropping the bar: power clean, front squat, push press, back squat, behind the next push press
Scale
1 :30 plank hold
2 ring rows 2 dips
3(0) jumping double taps or 60 single unders
400m run or no more than 2:30 run
5 ring rows
4 power cleans 65/35lbs
3 snatches
2 back squats
1 bear complex
