CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
AMRAP 7 minutes
10 Light Push Press
10 Box Jump Overs
Strength
Push Jerk ( 5×5 – Start at 70% Work up.)
Metcon
Metcon (AMRAP – Reps)
AMRAP 10 Minutes
Climb the Ladder
3 Kipping Handstand Push Ups
2 Back Squats 200/135lbs
(6/4), (9/6), (12/8), etc.
Rx+
225/155
Scaled
60% of 1 RM back squat
Box or ab mat HSPU