CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
Weakness Warm Up. Pick One
1 mile run
1k row
50 burpees
1.5 mile ride
Strength
Back Squat (2RM)
Metcon
Metcon (Time)
21-15-9
Thrusters 115/80lbs
C2B pull ups
Thrusters 135/95lbs
Scaled
75/50lbs
Jumping or Banded C2B pull ups
