CrossFit ABF – CrossFit Personal Training

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Pray + Hydrate Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DU 2 rounds: 10 burpees 10 scap retraction/protraction 10 scap elevation depression 10 sit ups Skill Rope Climb Handstand Push-ups Handstand skills/drills – Handstand walk practice – Partner handstand (hold calves) – Shoulder taps (toes AND heels facing wall) – “Step Drill” Muscle-ups Pull-ups

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DU practice 0:30 superman hold 10 Empty bar good mornings 0:30 plank 10 empty bar deadlifts Strength Deadlift (1×1) Begin with just the bar, and progress in increments of roughly 10% of your current 1-RM (5 Reps per set) until you’re up to about

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 10 tuck jumps 10 walking lunges steps 1:00 world’s greatest stretch 10 DB snatch 10 wall balls Metcon Metcon (Time) 4 Rounds for time: 400 Meter Run 30 Wallballs (20/14) 400 Meter Run 30 Single Arm DB Hang Clean and Jerks (50/35)Compare to 4/3/19 Bitch

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 1:00 PVC mobility 10 med ball cleans 10 med ball thrusters 10 muscle snatch 10 OHS Weightlifting 3 Pos. Power Snatch (6×1) w/o dropping the bar perform one snatch from the power position, snatch from the knees, snatch from the floor.3-Position Power Snatch

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 rounds: 200m run 10 push-ups 10 air squats 10 banded good mornings Then 1:00 PVC mobility Strength Back Squat (1×1) Begin with just the bar, and progress in increments of roughly 10% of your current 1-RM (5 Reps per set) until you’re up to

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Thunderstruck by AC/DC Every time you hear THUNDER, do 1 burpee Strength Deadlift (3×2) 3×2 @ 90% + 5lbs Back Squat (4×2) 4×2 @ 90% + 5lbs Metcon Metcon (Time) “SALLY” The goal is to make it all the way through the entire song by

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DU practice 10 wall balls 10 burpees 10 star jumps *Practice the barbell movements Metcon Metcon (3 Rounds for reps) “Sleep Walk” “Sleep Walk” Part #1 In a 7:00 Window: 45/30 Calorie row or bike Time Remaining – Max Overhead Squats (135/95) … Rest

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 300/200m row Barbell warm up with coach: 2 rounds 10 empty bar deadlifts 10 hang power cleans 10 front squats 10 push jerks 10 backsquats Strength MF Clean Complex (E2MOM) Power clean, push jerk, front squat, hang squat clean, split jerk x2. Drop and reset