CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2min DU practice
2 rounds
5 inchworm
20 shoulder taps in push up plank
5 single leg RDL R/L
10 double dumbbell front rack squat
Strength
Back Squat (1 Set (max reps @ 100% bw))
6min to complete 1 unbroken set
UPPER THIGH MUST BREAK PARALLEL TO THE FLOOR
KNEES MUST LOCK OUT AT THE TOP
HIPS MUST LOCK OUT AT THE TOP
CONTINUOUS REPS, RERACKING MEANS SET IS OVER
Metcon
Metcon (Time)
100 SDLHP 55/35lbs
400m run
100 SDLHP 55/35lbs
Bitch Work
Metcon (No Measure)
5 rounds:
15 GHD sit ups
15 GHD back extension
