CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2 Rounds
10 BJ
10 Pull Ups
10 Dumbell Snatch 50/35lbs
Weightlifting
Squat Snatch (3 @ 60%, 2 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 80%)
Metcon
Metcon (3 Rounds for reps)
3 Rounds:
AMRAP 3 Minutes
Climb the Ladder
3 Dumbbell Snatch 50/35lbs
3 Handstand Push-Ups
6 Dumbbell Snatch
6 Handstand Push-Ups
9 Dumbbell Snatch
9 Handstand Push-Ups
12 Dumbbell Snatch
12 Handstand Push-Ups
Etc.
Rest 2:00
Start over each AMRAP
Scale
DB weight accordingly. These should feel a little heavy.
HSPU on box or with ab mat.
Bitch Work
Metcon (Time)
5 RFT
Run 400m
15 Push Ups
