CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
3 Rds
200m Row
10 Rower pike ups
5 push ups
:20 lat active hold
Metcon
Metcon (Time)
5 RFT
21/15 Calorie Row
15 Weighted Sit-Ups 30/20lbs
9 Bench Press (175/105)
Rest 1:00 between rounds
Scale
Sit Ups should be heavy but unbroken
Bench is 55% of 1RM. 10-15 reps unbroken when fresh range
Rest is included in your time
