CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2:00 Double unders or jump up/doubel tap
1 round
10 wall balls
10 med ball thrusters
10 pull ups/ring rows
10 jump squats
10 kettlebell swings
10 banded good mornings
Strength
Sumo Deadlift (5×5)
Metcon
Metcon (Time)
“Opening Day”
21-15-9:
Wallballs (20/14)
CTB Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
Scale
Pull ups or horizontal ring rows
Thruster weight you can do 21 unbroken
Box step ups
KB you can swing 21 times unbroken
Bitch Work
10k Row (Time)
Max Effort 10k Row
