CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2min DU practice
2 rounds
10 deadlift
10 hang clean
10 front squat
THEN
3-way banded shoulder stretch
Metcon
Metcon (3 Rounds for reps)
“Low Tide”
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders
Scale
R1) 40% 1rm Squat clean
25 jump up double tap
R2) 50% 1rm Squat clean
R3) 60%rm Squat clean
Bitch Work
ABF Day 3 Cleans (Time)
30 Cleans for time
