CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
3 SLOW rounds
Run 200m
10 Kipping HSPU
15 Sit ups or GHD Sit ups
Weightlifting
Split Jerk (5×3 pretty reps @ 60%-70%)
Metcon
Metcon (Time)
3 RFT
100 Air squats
10 MU
Scaled
100 Air squats
10 Pull ups or Ring rows
10 Dips
