CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
Row 2:00
Then
t-spine mobility
Then
10 Air Squats
5 Strict T2B or leg lifts
5 Inch worms with push up
Metcon
Metcon (AMRAP – Reps)
On the Minute x 20 (4 Rounds):
Minute 1 – 5 Overhead Squats (115/80)
Minute 2 – 15/12 Calorie Row
Minute 3 – 5 Toes to Bar + 10 Alternating Dumbbell Hang clean + jerks 35/25
Minute 4 – 10 Handstand push-up
Minute 5 – 12/9 Calorie Ski Erg or Assault Bike (OR ROW)
Scale
50% 1RM OHS
Light DBs for HC+J
Box pushups
* Score is 1pt for every min completed (can score 20 point/reps total)
Markussen’s Movements
PRE- Perform each movements x3 the length of the black mat
This one is going to get weird, they are called animalistic movement patterns. If everyone does it you won’t be the “weird,” one.
This is an excellent way warm up the entire body in an UNorthodox way and discover some imbalances.
>Chimp Walk
>Baboon Walk
>Gorilla Walk
>Crab Walk
>Bear crawl
https://www.youtube.com/watch?v=NsX3zsU-G5Q
POST –
>Spend 2 minutes on each shoulder girdle with a lacross ball
then x1 each side
>Banded shoulder stretch
>Banded Lat stretch
https://www.youtube.com/watch?v=3HUtFvMij2E
