CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
3 Rounds
15 GHD or Sit Ups
15 Empty Bar Thrusters
15/10 Calories Bike or Row
Strength
MisFit Front Squat Endurance (AMRAP – Reps)
In a 6 Minute Window:
Find your Misfit Squat Endurance Score
3 Sets of Max Rep Front Squats at 55% of 1RM
(Barbell comes from ground.)
Set 1 = 3 points per rep completed
Set 2 = 2 points per rep completed
Set 3 = 1 point per rep completed
list reps per round in comments
Metcon
Metcon (Time)
2 Rounds For Time:
Run 400m
50 Wallballs 20/14lbs
25 Handstand Push-Ups
Scale
WBS 14/10/8lbs
Box or Ab Mat HSPU
