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November 02 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

Run 200m – alternate between high knees, butt kicks, side shuffle, lunges, & skipping.

Then:

2 Rounds

1:00 glue activation with mini bands

10 Step ups

3 Broad jumps

Then

Quad mobility with band, 1:00 each side

Ankle mobility with band, 1:00 each side

Strength

Deadlift (Build to a Heavy 3)

Strength

Back Squat (Build to a Heavy 3)

Metcon

Metcon (Distance)

8 Rounds

1 Rep at DL 3RM

1 Rep at Back Squat 3RM

1 High Box Jump

Rest

(try to increase box jump height each round)

Bitch Work

Metcon (Time)

6 Rounds:

Sprint 200m

Rest :90-2:00

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