CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
Run 400m
Banded ankle mobility
15 Banded good mornings
:30 hollow rocks
Interval
Metcon (3 Rounds for time)
3 Rds
Run 400m
Rest 1:1
Metcon
Brown Bear (AMRAP – Rounds and Reps)
AMRAP 17 Minutes
45 Calorie Buy-In
Then
2 Deadlifts @ 85% of 1RM
6 Slam Ball Sit Ups 30/20lbs
16 Slam Balls 30/20lbs
Markussen’s Movements
PRE- x3 rounds
Banded Walk lateral left +right x10 yds
KB Bear crawl push x10yds
Knee hug to lunge
KB supported dead bug ***legs only x30 sec https://www.youtube.com/watch?v=oB-THGsaySM
POST-
>Start with 1min squat hold
then
>Double Pigeon Pose
>1 legged hamstring stretch
> Pigeon Pose
>forward Fold
>Finish 1 min Childs pose
