CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
3 Rounds:
10 Push Ups
10 Empty Bar Thrusters
10 Kettlebell Swings 53/35lbs
Strength
Metcon (3 Rounds for reps)
3 Rounds:
1:00 on 3:00 off
Max Front Squats in 1 set @ 50% 1RM
Metcon
Metcon (Time)
3 Rounds:
15 Lateral Bar Burpees
9 Thrusters 105/75lbs
100m Sprint
Rx+
135/95lbs
Scale
95/65/45/35lbs
Bitch Work
Metcon (Time)
3 Rounds:
Row 500m
125 Double Unders
Rest 2:00
