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CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 300m Row 300m Run Warm Up for each movement Metcon Metcon (Time) For Time (with a Partner) Buy-In: 1k Row 50′ Double DB or KB farmers carry ea. 50/35lbs Then 10 Rounds of: 4 D-Ball Clusters AHAP 30 Alternating Partner Sit-Ups then 50′ Double DB […]

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds :30 Plank :30 Burpees :30 WLS :30 Strict Pull ups Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*Scale ring rows or bar rows box push ups

CrossFit ABF – CrossFit Personal Training Warm-up (No Measure) 400m Row :30 HS shoulder taps :30 V ups :30 air squats Warm up for Jerks Weightlifting Split Jerk (3-3-2-2-1-1-1 – Build to Heavy with Technique) Metcon Metcon (AMRAP – Reps) AMRAP 6 Minutes 3 TTB 3 Push Press 115/85lbs 6 TTB 6 Push Press 115/85lbs

CrossFit ABF – CrossFit Personal Training Warm Up Warm-up (No Measure) 2 Minute Row (focus on keeping the hips high, engaging the posterior chain) Then 2 Rounds 15 Banded good mornings 10 Cossack stretch 5 HSPU Strength Sumo Deadlift (3×3 Build to Heavy) Metcon Lugo Part A (Time) 5 RFT 8 Hang squat Cleans 95/65lbs

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 200m 10 Walking worlds greatest stretch 5 Burpee broad jump :30 pull up hang :30 Banded ankle mobility L&R Metcon Metcon (3 Rounds for time) [On the 0:00]: 1 Mile Run [On the 10:00]: 3 Rounds: 30 Russian KBS 70/53lbs 30 Sit ups [On

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 200m 5 inch worms (walk hands back) 10 devils press OH step up Run 200m Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds 4x50m shuttle “sprint” 4 Inch worms with push up 4 Strict pull ups 4 pike push ups Metcon Metcon (Time) 4 RFT 200m team relay 5 V-Ups 10 HSPU 15 Hang Cleans 135/95lbs 20 S2OH 135/95lbs 25 C2B Pull ups *All reps cumulative,

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Row 500/400m :30 Samson stretch L&R :30 KB bottoms up press L&R :30 broad jumps :30 hollow hold Skill Toes-To-Bar (10 Minute TTB Practice. Go for a Max unbroken set) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 15 Slam Balls 30/20lbs 30 Double

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 100m 15 Push Ups Run 100m 10 Air squats Run 100m 5 Tuck Jumps Metcon Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body WeightScale DL @ 50% of 1RM Bench @ 55% of 1RM Clean @ 45% of

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds 100m Run :30 Hang from Bar 100m Row 5 burpees over rower Metcon Metcon (3 Rounds for time) On the 10:00 x 3 Rounds: 20 SDLHP 95/65lbs 30/24 Calorie Row 200m Weighted Suitcase Run 50/35lb DB 10 Burpees to 6″ target Scale SDLHP