CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
Slow 10 Minute AMRAP
2:00 row
10 light deadlift (95/65lbs)
5 burpee over bar
5 Strict pull ups or ring rows with slow negative
Then
Warm up and technique for thrusters
Metcon
Metcon (Time)
21 Thrusters 95/65lbs
21 Burpee Pullups
15 Thrusters 115/85lbs
15 Burpee Pullups
9 Thrusters 135/95lbs
9 Burpee Pullups
Rx+
115/85lbs
135/95lbs
185/125lbs
Scale
Thrusters should start at a weight you can do 15-20 unbroken when fresh. Men add 10lbs each round, women add 5lbs.
Burpee ring rows
