CrossFit ABF – CrossFit Personal Training
Metcon (Time)
A – 20 Jumping Jacks
B – 5 Squat Jumps
C – 5 Sumo Squats
D – 10 Air Squats
E – :30 butt kick
F – 5 Burpees
G – 5 Push ups
H – 10 Supermans
I – :30 high knees
J – 10 Sit Ups
K – Forward lunges (5 ea. leg)
L – Reverse lunges ( 5 ea. leg)
M – Side lunges (5 ea. leg)
N – Speed skaters (5 ea. leg
0 – 10 mountain climbers (10 ea. leg)
P – 10 4-count flutter kicks
Q – 10 Dips
R – Side plank (:20 per side)
S – :30 low plank
T – 10 V ups
U – 5 Reverse burpees
V – 5 bodyweight man makers
W – 10 Glute bridges
X – :30 wall sit
Y – :30 jog in place
Z – 10 Step Ups
