CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
Frog Pose 2:00
Then
3 Steady Rounds:
Run 400m
15 Push Ups
During the Push Ups, slowly control the descent to the floor and press out of the bottom explosively
Strength
Back Squat (Back Squat – 3×3 @75%)
We backed down this week so you can get used to moving the bar fast. This is your last primer before you test again. Make it count.
Metcon
Metcon (Time)
5 Rounds for Time:
60 Double Unders
10 Pull Ups
10 WBS 20/14
Scale
120 SU
Ring rows
14/10 WB
