CrossFit ABF – CrossFit Personal Training
Warm Up
Warm-up (No Measure)
100m row
1 minute banded hip mobility per side
100m row
30′ inch worms
10 hip circles in table position. knees bent at 90 degrees
Interval
Metcon (Time)
Row 5k with a partner. Switch every 500m
Metcon
Fawn Le (AMRAP – Rounds and Reps)
AMRAP 8 Minutes
8 Thrusters 95/65lbs
7 Back Squats 95/65lbs
17 Deadlifts 95/65lbs
*EMOM 3 Star Jump Burpees
Mobility
Metcon (No Measure)
2 minute camel pose
2 minute per side pigeon pose
1 minute shavasana
