CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
400m run/row
0:30 Scap elevation/depression on rig
0:30 Scap push-ups
10 ring rows
Gymnastics
Rope Climb (AMRAP)
Work on skill, foot placement, etc.
Metcon
Metcon (AMRAP – Reps)
21min EMOM:
Min 1: 16/14 cal row
Min 2: 100m sprint
Min 3: 0:30 plank
You get one point for each min you fully complete. You can accumulate a total of 21 points.
Bitch Work
Metcon (No Measure)
TABATA
A) Assault bike (first 4 rounds)
B) Pull-ups (last 4 rounds)
