CrossFit ABF – CrossFit Personal Training
Warm Up
Warm-up (No Measure)
Run 200m
5 Burpees
5 Inch worms
Ankle Mobility
Warm up for bear complex
Metcon
Chris Welch (Time)
4 RFT
30 Minute Time Cap
1 400m Run
30 Reps of a bear complex (6 sets of the 5 rep complex) 65/45lbs
17 Burpees over bar
Bear Complex: without dropping the bar, power clean, front squat, push press, back squat, push press
Bitch Work
Metcon (Calories)
5 minutes max calorie bike, NO ARMS!
