CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2 Rounds
Run 100m
10 Banded glute activators L&R
10 Banded good mornings
Strength
Back Squat (Find a weight you can do 8-12 times. Then do more)
Primer is 8 pause squats at 50% of working weight. Explode out of the hole.
Metcon
CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
Scale
35% of 1RM DL
Knee Push Ups
Step Ups
Bitch Work
Metcon (AMRAP – Reps)
Beginning on a 3:00 clock, complete:
12 Squat Clean and Jerk at 165/110lbs
If completed before 3:00, add 3:00 to the clock and proceed to:
15 Squat Clean and Jerk
If completed before 6:00, add 3:00 to the clock and proceed to:
18 Squat Clean and Jerk
If completed before 9:00, add 3:00 to the clock and proceed to:
Max Rep Squat Clean and Jerk