CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m run 50 Single Unders 50′ Banded Lateral Side Step (R/L) 50′ Banded Monster Walk (Forward/Backward) 15 Air Squats -Then- Any extra shoulder/front rack mobility you may need. Strength Pull-ups (Practice) *https://www.youtube.com/watch?v=r45xLlH7r_M * https://www.youtube.com/watch?v=lzRo-4pq_AY *https://www.youtube.com/watch?v=-svgkP7Z4ZM Metcon Metcon (Time) 100-80-60-40-20 Double Unders 10-8-6-4-2 Power Clean 185/135 […]

CrossFit ABF – Kids Fitness Metcon (No Measure) 2:00 Have kids practice kicking a dodgeball under control to themselves 2:00 Have kids practice kicking a dodgeball to a partner GET READY 1:00 each side couch stretch against the wall 1:00 hamstring stretch on a box *on both, do not allow kids to use their spine

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 200m 50′ banded side steps 10 WBS Run 200m :50 Hollow Hold 10 Tuck jumps Then Ankle Mobility Skill 1-Mile Run (Time) Max Effort 1-Mile Run Metcon Metcon (Time) 10-20-30-20-10 KBS 53/35lbs Goblet Squats 53/35lbs *Any longer than a 3 second rest is a

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 1 Minute Slow Row 3 Minute Moderate Row 1 Minute Fast Row Then 15 Banded Good Mornings 3 Rounds: 5-10 Zero Bounce Deadlifts, building in weight up to 225/155 (scaled 135/95) 3-7 Handstand Push-Ups Then 2 Rounds 1-3 Deadlifts, building weight to 315/205 (scaled 185/135)

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m run 2 rounds 10 burpees 10 DB snatch/arm 10 OHS with dummbells 1:00 PVC mobility Weightlifting Pause low hang snatch (6×1) * Pause 3 seconds at bottom of knee *Build to 80% in 15 minutes Weightlifting Snatch Pull (3×3) * 3 sets of 3

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE MOVEMENT PREP 3:00-5:00 Inchworms across the work-play area *Discuss how the Movement Skill “Strong Tree” applies to this movement. Hands and feet start and end near each other. Walk hands from feet out to full plank before moving feet forward back to hands prior to moving

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE MOVEMENT PREP 5:00 Create a circle with flat cones with an 8-10-meter diameter. Place a hula hoop with a dodgeball in the center. Have kids move around the circle according to the exercise called out by coach, such as walking lunge, high-knee skip, bear crawl, side

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run/row 2 rounds: 50′ Banded Lateral Side Step (R/L) 10 Banded Air Squats 10 Banded good mornings 1:00 Plank Strength Deadlift (1 set (Max reps @ bw)) Warm up 5min, then you’ll have 6min to complete your 1set NO SUMOS, CONVENTIONAL DEADLIFTS ONLY FULL

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rounds: 15/12 Cal Row :30 HS Hold 10 Double DB Strict Press (light) Then 1:00 PVC mobility 1:00 Shoulder mobility Y, W, T x 10 reps each Strength Shoulder Press (1 Set (max reps @ 50% bw)) Warm up 5min, then you’ll have 6min

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 3:00-5:00 Walking lunges 10 meters Broad jump 10 meters GET READY 1:00 each palms down and palms up wrist stretches on the floor 1:00 each side triceps over shoulder stretch PRACTICE MOVEMENT PRACTICE Review and demonstrate beginner rope climb and “Strong Tree” Movement Skill: Pulling to