CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2:00 any machine
10 x Y, W, T
10 banded face pulls
10 banded pull aparts
3-way banded stretch
** Warm up clean DL
Weightlifting
Clean Deadlift (5×3)
Metcon
Metcon (3 Rounds for reps)
3 Rounds of cleans:
AMRAP 20 Seconds: Max Reps @ 70%
– Rest 40 Seconds –
AMRAP 30 Seconds: Max Reps @ 75%
– Rest 30 Seconds –
AMRAP 40 Seconds: Max Reps @ 80%
– Rest 1:20 –
Bitch Work
Metcon (No Measure)
3 Rounds:
30′ Handstand Walk
30 GHD Sit-ups
30′ Handstand Walk
