CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
Run 200 Meters
Quad Stretch
Knee to Chest
Solider Kicks
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Then
1:00 PVC pass throughs
1:00 Pigeon pose each side
1:00 Banded shoulder stretch each side
Then
Front squat, Thruster, & OHS progressions
Then
100 Meter Run
5 Front Squats
100 Meter Run
5 Thrusters
100 Meter Run
5 Overhead Squats
Metcon
Metcon (Time)
800 Meter Run
50 Overhead Squats (45/35)
800 Meter Run
50 Thrusters (45/35)
800 Meter Run
50 Front Squats (45/35)
Scale
600m Run
Back squats
Thrusters
Front Squats
