CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
3 Steady Rounds:
15 Overhead Squats 75/55lbs (build each round)
15 Push-Ups
15 Calorie Row or Bike or Run 150m
Strength
Squat Snatch (1 EMOM 10:00 @ 80%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:00
3 Thrusters 115/75lbs
6 Ring Dips
100m Sprint
Rx+
135/95lbs
Scale
75/45lbs
Box Dips