CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
200m run
10 Burpee broad jump
10 push-ups
10 pull-ups or ring rows
10 banded face pulls
Strength
Bench Press (5×5)
Bent Over Row (4×8)
Metcon
Metcon (Time)
4 Rounds
8 R-Arm DB Shoulder to OH 35/25lbs
Run 400m
8 L-Arm DB Shoulder to OH
50 Double Unders
Bitch Work
Metcon (AMRAP – Reps)
10min EMOM
Even: 12/10 cal ski
Odd: 12 GHD sit ups
Markussen’s Movements
PRE – x3 rounds – each round intensity should increase
> Inch Worms hands only x5
> Pank single arm reaches x10
> Ski Erg xME cals in 30 seconds ME=Max effort
POST –
> Lacross Ball roll out anterior delt/peck x2 minutes each side= laying prone place one arm behind your back, ball should be placed on that side.
>Chest stretch x2 min each side = laying prone place one arm at a 90 degree angle, pushing other arm against the ground, rotating leg and twisting your hip……..https://www.youtube.com/watch?v=JrdP-8IR2GU
>Downward Dog x1 minute
9 minutes total everyone should have time to do this.
