CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2 Rds
Run 200m
5 Strict Pull ups or ring rows
10 Squats
5 Push Ups
Metcon
Metcon (Time)
400m Run
21 Pull Ups
9 Burpee Box Jumps 24/20″
400m Run
18 Pull Ups
9 Burpee Box Jumps
400m Run
15 Pull Ups
9 Bupree Box Jumps
400m Run
12 Pull Ups
9 Burpee Box Jumps
400m Run
9 Pull ups
9 Burpee Box Jumps
Rx+
C2B Pull Ups
Scale
Run should take no more than 3:30
Ring Rows
Burpee Step ups
Bodyweight
Metcon (Time)
400m Run
21 Odd object rows
9 Burpee Step Ups 24″/20″
400m Run
18 Odd object rows
9 Burpee Step Ups
400m Run
15 Odd object rows
9 Bupree Step Ups
400m Run
12 Odd object rows
9 Burpee Step Ups
400m Run
9 Odd object rows
9 Burpee Step Ups
Mobility
Metcon (No Measure)
200m cool down walk
1:00 per side table top lat stretch\
1:00 childs pose