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CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 20 Jumping Jacks 10 Sit ups 5 push ups 10 Burpees 10 Jumping Jacks Metcon Metcon (Time) 5 Rounds For Time: 60 Jumping Jacks 40 Sit-Ups 20 Pushups 10 Reverse Burpees Core & Stretch Metcon (No Measure) up dog pec stretch

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m Run :20 hold bottom of a squat :30 Samson stretch per side :30 Kill the cockroach ankle mobility per side Metcon Metcon (3 Rounds for reps) “3 Rounds, 1 Minute per movement, 1 minute rest between rounds” Odd-Object thruster Odd-Object Groud to Shoulder (clean)

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 RDS :30 arm circles forward :30 arm circles backward :30 updog stretch :30 HS hold or pike push up hold Metcon Metcon (4 Rounds for reps) Tabata: (8 rounds 20 seconds workout, 10 seconds rest) of each of the following: Single Arm Plank Glute

CrossFit ABF – Kids Fitness Metcon (No Measure) 2 minutes Couch Cushion, ottoman or pillow stack hurdles (any way over) 2 minutes Mountain Climbers Then: play “Skipping rocks” Set up an empty box or trash can on its side against a wall While maintaining a solid plank position, 1 meter away child should attempt to

CrossFit ABF – CrossFit Personal Training Metcon Metcon (AMRAP – Reps) Ascending Weighted Thrusters until failure. We’ll starts alphabetically by first name. Person 1, one rep. Person 2, two reps, Person 3, three reps, etc. until set reps cannot be completed unbroken. Once your reps cannot be completed unbroken you’ll do burpees until the last

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 rds 200m waiter carry, alternate arms as needed 25 sit ups 10 HSPU or pike push up Metcon Metcon (Time) 3 rds 400m run 16 push ups 8 alternating jumping lunges (8 total) 16 russian twists 8 alternating jumping lunges Mobility Metcon (No Measure)

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 1:00 dead bugs :20 hollow hold 1:00 russian skaters 1:00 walking planks (alternate between low plank and high plank) Metcon Metcon (AMRAP – Reps) AMRAP 15 minutes 1 wall walk 10 lateral hops over towel 2 wall walks 20 lateral hops over twoel 3 wall

CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: Lifeguard Test – Hide lacrosse balls at opposite end of mat while kids lie face down with hands covering their eyes. When trainer says go, kids find and hand balls to coach. FOCUS: Bear crawl in a circle and hop up to do one-legged hops when

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) :30 HS hold 1 mile run :30 HS hold Metcon Metcon (Time) 50 DB/KB/one arm weighted Snatch 40 Walking lunge steps 30 Goblet squats 20 V ups 10 glute bridges Mobility Metcon (No Measure) shoulder and pec stretches chest opener twisted table

CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: Battle Board – Kids of similar size sit on the ground with feet in wide squat position. Each player presses feet against opponent’s feet. Players grasp a dowel and, upon go, they use leverage to pull opponent up. With bigger kids this can be done without