CrossFit ABF – CrossFit Personal Training
Warm Up
Warm-up (No Measure)
0:30 L sit hold
6 push ups
12 pull ups
18 air squats
300/400m row
MisFit Shoulder Prep Circuit (No Measure)
a. 10 band pull aparts
10 handstand should activates
10 shoulder rotates
10 lateral shoulder raises
30′ handstand walk
Weightlifting
Split Jerk (3×3, 3×2, 3×1)
Metcon
Metcon (AMRAP – Reps)
3min timecap:
Find Max Push Jerk
1min transition
5min timecap:
30 Box jump overs 24/20
30 Goblet squats 50/35
AMRAP Toes-to-Bar
Bitch Work
Metcon (No Measure)
EMOM for 10min
Even: 1 strict Ring MU or 2 kipping
Odd: 2 strict HSPU or 5 kipping