CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds: 15 1-Arm Weighted Box Step Ups 10 Calories 5 Burpees Weightlifting Clean and Jerk (4×3 @ 75-80%) Metcon Metcon (AMRAP – Reps) AMRAP 12: 3 Burpee Box Jump Overs (24/20) 3 Calorie Row 6 Burpee Box Jump Overs (24/20) 6 Calorie Row 9 […]
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds: Run 200m 15 Banded Good Mornings 10 Dumbbell Push Press 5 Ring Dips Strength Push Press (4×2 @ 90%) Metcon Metcon (Time) 4 Rounds on the 4:00: 400 Meter Run 1 Round of “DT” (155/105) DT = 12 DL, 9 Hang Power Clean,
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Steady Rounds: 10 Jumping Squats 10 Calorie Row 10 Banded Glute Activation Steps Strength Front Squat (4×4 @ 75%) Metcon Metcon (Time) 3 Rounds: 7 Muscle-Ups 50 Air Squats 10 Hang Power Snatches 95/65lbs Rx+ Ring MU 115/75lbs Scale 7 C2B Pull Ups, pull
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rounds Light 200m row Push Ups Medium 200m row Sit Ups Fast 200m row Slam balls Metcon Metcon (AMRAP – Reps) Wod: Teams of 2 AMRAP 20min. 4 Tire Flips 12 Wall Balls (20/14) 24 KBS (35/26) (P1 completes full round as P2 is
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CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) :30 Each Easy Row Spidermans Medium Row Air Squats Fast Row Burpees Then 5 Good Mornings 5 Back Squats 5 Strict Press 5 Overhead Squats 5 Stiff-Legged Deadlifts 5 Front Squats completed with empty barbell Then Quad and ankle mob. 1 min/side Then Movement Prep
