CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
Run 1 Mile
Strength
Deadlift (Zero Bounce – 4×4 @ 60-85% of 1RM)
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
35/26/17lbs
Ring Rows or banded pull ups
