CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
Rowing Target Practice
Each athlete rows 200m and attempts to stop the rower at exactly 200m.
Reps are cumulative for the entire group
Round 1 – 5 jumping jacks for every meter under OR over.
Round 2 – 100m for ever meter under OR over
Round 3 – 1 burpee for every meter under OR over.
Metcon
Tunnel of Love (Time)
Two Parts (with a Partner)
(A) “Tunnel of Love,” For Time:
1000 meter Row (Partner 2 Jumps Rope*)
*Switch every 500 meters; For each jump rope break both partners rest 15 seconds (mandatory)
(B) “Roses are Red, Violets are Blue…So are Medicine Balls,” AMRAP in 20 minutes of:
50 Partner Med Ball Russian Twists (20 lb)
40 Partner Med Ball Sit-Ups (20 lb)
30 Slam Balls (20 lb)
20 Wall Ball Shots (20 lb)
Use a single medicine ball throughout
For Part A, start the row and jump rope together and switch each 500 meters. If partner jumping rope breaks, rowing partner must put down the rower handle and both partners wait 15 seconds before resuming.
