CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2 rounds
100m row
10x scap decompressions
15x Squats
30x Banded side steps
Weightlifting
Front Squat (5×5)
* 1+1/4 reps
* Rest 2min between sets
Barbell Hip thrust (5×10)
– Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs.
– Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
– Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. – – Extend as far as possible, then reverse the motion to return to the starting position.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (225/155)
Scale
Single unders
Deadlift 65% of max
Bitch Work
Metcon (No Measure)
2 Minute Chin-Over Bar Hold
2 Minute GHD Supine Hold
2 Minute Chin-Over Bar Hold
Every Break: 50 Double Unders
