CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
3 Rds
100m Run
:30 PVC Mobility
:20 HS hold
:10 air squats
Metcon
AJ (AMRAP – Rounds and Reps)
AMRAP 9 Minutes
100′ HS Walk
9 Pull Ups
1 Front Squat at 80% of 1RM (from rack)
6 Alternating pistol squats each leg
Scale
HS walk to 10 wall walks
Pistols may be assisted or 12 air squats
Skill
Metcon (AMRAP – Rounds and Reps)
Death by alternating jumping lunges
2:1
Bitch Work
Metcon (AMRAP – Rounds and Reps)
Death by T2B
