CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2 Rounds
Run 100m
10 Hanging knee raises
5 Push Ups
10 Flutter kicks
Weightlifting
Deadlift (3×5@70%, 3×4@75%, 3×3@80%)
*15 Sit Ups after each set
Metcon
Metcon (Time)
5 RFTS
50′ Double Kettlebell Overhead Walking Lunge (53/35)
and
1 Minute Double Kettlebell Front Rack Hold
Scale:
Weight you can go unbroken 50′
Bitch Work
Bent Over Row (3×8)
Single Arm Dumbell Press (3×8/side)
WITH KETTLEBELL *BOTTOMS UP*
Dumbell Flyes (3×8)
1. Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
2. Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. 3. Raise the dumbbells up like you’re pressing them, but stop and hold just before you lock out. This will be your starting position.
4. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
5. Return your arms back to the starting position as you squeeze your chest muscles and breathe out.
