June 2020

CrossFit ABF – Kids Fitness Metcon (No Measure) Prepare Movement Prep For 3-5 m Sprint 50 m Kick dodgeball to self 2x (put dodgeballs in a bucket for children to retrieve and replace) Get Ready PVC Twists 4 m (remind kids to keep hips and legs still and twist at waist) Practice Movement Practice Review […]

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 500/400m row 1:00 pvc mobility 10 KB bottoms up presses L&R 1:00 KB 90 degree bottoms up walk Gymnastics Metcon (No Measure) Toes to bar skills practice Bodyweight modification: Max effort plank. Metcon Metcon (Time) 50 Snatches for time 95/65lbs Scale to a weight you

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 800m 1:00 plank 10 Empty bar strict press :30 hollow hold Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 200m Run 5 Box Jumps 10 Push Press 95/65lbs 15 Russian Twists 2:1 Scale push press to a weight you can do 25-30x unbroken

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 200m run 10 backwards WLS :30 plank 10 Dive Bomber Push Ups Metcon We Are Orlando (Time) “We Are Orlando” Teams of 2 or 3 6-12-16 Calories KB Swings 1.5/1 pood Then 49 Overhead plate lunges 45/25lbs 49 Ring rows (horizontal) 49 Lateral

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 row :30 PVC pass throughs :30 PVC figure eights :30 weighted arm circles 5/2.5lb :30 push ups :30 pull ups Weightlifting Bench Press (3×5 – build to moderately heavy) Metcon Metcon (AMRAP – Reps) AMRAP Calories in 7 Minutes EMOM 7 Kettlebell swings 53/35lbs

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 1:00 any kind of hop 1:00 any kind of squat 1:00 any kind of jump GET READY 1:00 toy soldiers 1:00 bear crawls PRACTICE MOVEMENT PRACTICE Create a 5-item hang power clean conga line for the class. Kids cycle through to perform 3 HPC with each

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds :30 dead hangs :30 scap decompression (upside down preferably) :30 broad jumps :30 kettlebell bottoms up press per side Weightlifting Metcon (Weight) Jerk Balance Complex (0:00 – 4:00) 3 Sets: 3 Jerk Balances 1 Pausing Split Jerk (1 Seconds in Catch) Tall Clean

CrossFit ABF – CrossFit Personal Training This memorial workout is dedicated to Breonna Taylor, a 26-year-old African-American emergency room technician, who was killed on March 13, 2020, after being confronted by Louisville police who were executing a “no-knock” search warrant on her apartment. At the time of her death, Breonna was working at the University

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Review inchworm – with hands starting at feet, hands walk out to full plank and hold 10 seconds, then feet walk to hands before moving forward again 5:00 Inchworm 10 meters Hold plank portion of inchworm for count of 10 10 flutter kicks GET READY 1:00

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 3:00-5:00 In a race format with two teams 10 floppies Run 10 meters Whole team sits when everyone finishes GET READY 2:00 Bottom of the Squat (BOS) Dance Party PRACTICE MOVEMENT PRACTICE Review blocked squat. Have everyone do 5 blocked squats, 5 air squats, 5 front