CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
Run 200m
10 Walking worlds greatest stretch
5 Burpee broad jump
:30 pull up hang
:30 Banded ankle mobility L&R
Metcon
Metcon (3 Rounds for time)
[On the 0:00]:
1 Mile Run
[On the 10:00]:
3 Rounds:
30 Russian KBS 70/53lbs
30 Sit ups
[On the 20:00]:
1 Mile Run
Scale
1k run
KB 30 reps unbroken when fresh