CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
Chug a Beer!
(just kidding but really you can if you want too)
400m run
:30 burpee broad jump
1 min plate thrusters
400m run
Metcon
Metcon (AMRAP – Reps)
Four Leaf Clover:
Tire Flips
Rope Climbs
Calories
Slam Balls
Follow the all-Irish playlist for some Crossfit musical chairs!
When the song switches, you switch exercises. You might get lucky and get a short song, or you may get stuck with a longer one!
All songs are between 1:30 and 3:30.
After performing all four exercises (4 songs), there will be a one song rest.
Three rounds, score for total reps
