CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
400/300m row
10 jump squats
10 WLS
10 banded good mornings
10 air squats
1:00 PVC mobility
1:00 hip mobility
Strength
Back Squat (1×1)
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
Metcon
Metcon (Time)
5 Rounds:
15 Power Snatches (75/55)
15 Overhead Squats (75/55)
Scale
weight you can do for 15 reps unbroken
Rx+
barbell 95/65
Bitch Work
Metcon (No Measure)
3 Giant Sets:
7 Contralteral Kettlebell Reverve Lunge (Left)
:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric
7 Contralteral Kettlebell Reverve Lunge (right side)
:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric
Rest 2 Minutes Between Sets
