CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
Run 100m
3 Pull ups
5 Push ups
10 Squats
Then
5 Empty bar burpee clusters
Metcon
Metcon (Time)
7 rounds of ‘Cindy’
2 rounds of ‘DT’ 155/110lbs
6 rounds of ‘Cindy’
2 rounds of ‘DT’ 155/110lbs
5 rounds of ‘Cindy’
2 rounds of ‘DT’ 155/110lbs
4 rounds of ‘Cindy’
2 rounds of ‘DT’ 155/110lbs
3 rounds of ‘Cindy’
2 rounds of ‘DT’ 155/110lbs
2 rounds of ‘Cindy’
2 rounds of ‘DT’ 155/110lbs
1 round of ‘Cindy’
2 rounds of ‘DT’ 155/110lbs
1 Round of ‘Cindy’ consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats
1 Round of ‘DT’ consists of: 12 Deadlifts, 9 Hang Power Cleans, and 6 Shoulder-to-Overheads
Time Cap: 40 minutes
Scale to a weight you can do 1 round of DT unbroken
