CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
Run 400m
10 WLS
5 Burpee broad jumps
:30 Front rack mobility L&R
Strength
Pause Power Position Clean (Pause in power position then squat clean, 5×5)
Metcon
Metcon (Time)
21-15-9
Calorie Row
Hand Release Push Ups
Then
21-15-9
Calorie Row
T2B
Scale
Knee HR push ups
Hanging knee raises, toes to rig or toes to rings