CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
3 Rounds
20 Box jumps
12 Single-leg KB deadlifts
8 Ring dips
Weightlifting
Pause low hang snatch (7×2 @ 80-90% – drop and reset each rep)
Together
Metcon
Metcon (Time)
4 RFT
20 Alternating pistols
15 Deadlifts 195/115lbs
10 pull ups & dips
Rx+
205/135lbs
10 MU
Scale
Assisted Pistols or Air squat
45% of 1RM DL
Ring row & box dip
Bitch Work
Metcon (Time)
Sprint 300m x8
Rest 3:1
