CrossFit ABF – CrossFit Personal Training
Warm-up (No Measure)
:30 dead hang
:30 plange push up
:30 single KB Thruster (L&R)
standing barbell bicep curl
standing barbell tricep extension
rest 1-3 minutes between sets
increase load each set until failure.
Reps 9 and 10 should be very challenging
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Minutes
7 Deadlifts, 7 TTB, 7 Push Presses 115/85lbs
50m Single Arm DB Suitcase Carry (L out, R back) 50/35lbs
weight should be 20% of 1RM DL or a weight you can do unbroken for days.
Toes to rig or hanging knee raises.
Carry should be unbroken when fresh.