CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
400/300m row
0:30 dead hang
0:30 shoulder circles
0:30 banded lat/shoulder stretch
0:30 PVC work
Weightlifting
Snatch Grip Deadlift (6,6,4,4,2,2)
Hang Squat Snatch (5×2)
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
https://wodtimecalculator.com/blog/karen/
Good time to beat:
Faster than 9:07
Scale if:
Slower than 14:00
Scale to:
Wall ball you can do 20-25 unbroken
Bitch Work
Metcon (Time)
21-15-9
Front Squat 95/65
Bar facing burpee
