CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
15 burpee facing object
10 strict press
20 WLS
Then
USAW Clean & Jerk warm up
Metcon
Metcon (Weight)
For Quality:
Gradually build weight each complex then reset. Reset after each rep
7x
3 Pos. Clean Complex + push press
(high hang, knees, floor)
5x
low catch pausing power clean + push jerk
3x
squat clean + split jerk
record the weight of your final split jerk.
Bodyweight
Metcon (Time)
50 Odd object G2OH
*2 Burpee EMOM
Mobility
Metcon (No Measure)
1:00 per side
Table top lat stretch
Pec stretch
