CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) AMRAP 4 minutes 20 DU 10 Tall box jumps Strength Back Squat (4×5 @ 70%) No belts, sleeves or Oly’s – clean up the movement Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 minutes 12 FS 135/95lbs 9 Lateral bar burpees 6 Pull ups […]
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Slow Rounds 12 Walking lunge steps 10 Banded good mornings 5 T2B Weightlifting Deadlift (3RM) Metcon Metcon (Time) 27-21-15-9 T2B Deadlift 225/155 Scaled Knees to Elbow or Knee raises DL 50% of 1RM
CrossFit ABF – CrossFit Personal Training Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 20 Empty bar push press 15 Box Jumps 10 push ups Weightlifting Push Jerk (1RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 minutes 30 DU 20 Burpee box jump overs 10 HSPU Rx+ Strict HSPU Scaled 60 Single unders Ab mat
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Weakness Warm Up. Pick One 1 mile run 2k row 50 burpees 2 mile ride Strength Back Squat (2RM) Metcon Metcon (Time) 21-15-9 Thrusters 115/80lbs C2B pull ups Thrusters 135/95lbs Scaled 75/50lbs Jumping or Banded C2B pull ups
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 20 Empty bar OHS 20 Pull ups 20 Empty bar good mornings Weightlifting Power Snatch (1RM) Metcon Metcon (Time) 5 RFT 5 Squat Snatch 135/95lbs Run 400m Rx+ 185/125lbs Scaled 70% of 1RM squat snatch
