CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2:00 any machine
3 Sets For Quality:
8 Suitcase Deadlifts (Each Side)
12 Double Kettlebell Front Rack Step-ups (6 Each)
Then:
Weightlifting
Metcon (Weight)
3 Sets:
2 Muscle Snatches
1 Pausing Overhead Squats
1 Snatch Balance
Rest 1 Minute Between
https://www.youtube.com/watch?v=RL6EyMCk0bg
** PAUSE FOR 4 seconds in the bottom position
Metcon
Metcon (Time)
2 Rounds:
50 Wallballs (20/14)
600m run
30 Toes to Bar
20 Alternating Dumbbell Snatches (50/35)
Scale
Wall ball you can do 25 unbroken reps
Toes to rig
DB you can do 20 unbroken reps
Bitch Work
Metcon (AMRAP – Rounds)
Death by Double unders
Start with 10 in the first minute
20 in the second… 30 in the third… etc
