Workout, Happening, and Updates at CROSSFIT ABF

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 300m :30 lat active hold 10 dips 5 push ups Run 300m :30 lat

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 200 :30 Samson Stretch L&R 10 Empty bar good mornings 10 Empty bar squats

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 RDS 30 Jumping Jacks 30 Flutter Kicks 30 High Knee Taps :30 hollow hold

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 1 hop, 1 skip and a jump 10 meters Inchworms back 10 meters *Hop, skip and

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rds Run 300m 5 burpee broad jumps :30 lat active 5 WBS Metcon Metcon

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE *Shoeless 5 jumping squats 10 one-legged hops 10 broad jumps – stick landing for a count

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rds 100m Run 2 Burpee broad jumps 3 Strict pull ups or horizontal ring

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Shuttle runs – Review approach from side and tap/turn strategy. Then for 5:00 Coach calls out

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Row 500m :30 bottom of squat hold :30 lat activate :30 front rack mobility L&R

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 500m row :30 scap decompression 10 KB bottoms up press L&R 10 Empty bar good

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 100m Skip 50m Butt kicks 50m Run 100m 5 burpee broad jumps 10 med

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 1:00 pvc mobility :30 hip mobility on rig :30 cossak lunges :30 lat active pulls

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 200m 5 Strict pull ups or ring rows w/ slow negative 10 Empty bar

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 3:00-5:00 Bear crawl 10 meters Alligator crawl 10 meters Side shuffle (lead with right leg) 10

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 5:00 Create a large cone course 30 meters x 30 meters. Have kids kick dodgeballs around

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 row 10 Squat Jumps 10 Single arm DB press L&R Warm Up for Cleans

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rds 100m Run 10 WBS Metcon Metcon (Time) 3 RFT: 10 Front Squats 135/95lbs

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 5:00 Burpee jump to pull-up or attempt => bear crawl 50 meters GET READY 1:00 couch

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 500m row :30 scap decompression 10 KB bottoms up press L&R 10 Empty bar good

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 400m 20 kb taters 20 backwards WLS 20 backwards bear crawl :20 hollow hold

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 row :30 inverted shoulder decompressions 2:00 DU practice :30 plyo push ups 2:00 Seated

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 5:00-8:00 Play “Chalk line” w/a buy-in of 3 jumping jacks GET READY 1:00 each side triceps

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds 400m row 21 WBS 15 Plank Jacks 9 High Knee Taps L&R Metcon

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 5:00-8:00 Play “Chalk line” w/a buy-in of 3 jumping jacks GET READY 1:00 each side triceps

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 300m Run 10 Air Squats :30 HS Hold 10 Push Ups :30 HS Hold 10

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Medicine Ball Throw and Floppy – Space Requirements – 5 meters x 10 meters Supplies and

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 5 inch worms with push up 5 squat jumps 5 KB Bottoms up press L&R

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m Run :30 hollow hold 200m Run 20 Alternating DB C&J 200m Run :30 hollow

CrossFit ABF – CrossFit Personal Training On July 4, 1776, the thirteen colonies claimed their independence from England, an event which eventually led to the

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Slow 10 Minute AMRAP 2:00 row 10 light deadlift (95/65lbs) 5 burpee over bar 5

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 1:00 any kind of hop 1:00 any kind of squat 1:00 any kind of jump GET

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 300m run 2:00 double under practice 1:00 pvc mobility 0:30 pvc sots press Then warm

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds 100m Run 50m Waiter carry 25 Sit ups 10 Ring rows Metcon Canada

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE PVC Maze w/bear crawl – Create a maze using PVC laid flat. Decide if you want

CrossFit ABF – Kids Fitness Metcon (No Measure) Movement Prep For 3-5 minutes 1 floppy side shuffle 10 m 1 push up, side shuffle back

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 500m row 10 Single DB seated shoulder press L&R 15 Air squats 10 Dynamic Burpees

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 row 20 WBS 10 Box Jumps 5 Strict pull ups warm up for C&J

CrossFit ABF – CrossFit Personal Training Metcon Rupaul (Time) 1 mile Run 75 Air Squats 75 Russian Twists 74 Medicine Ball Lunges (20/14 lb) 800

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 200m 10 air squats 10 cossak lunges :30 hollow rocks 10 cossak lunges 10

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE MOVEMENT PREP 5 jumping jacks 5 pendulums 5 step-back lunges 5 step-forward lunges GET READY 1:00

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 400m Then 2 Rounds :30 per side calf stretch :30 hollow hold :30 scap

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 3x Bear crawl 10 meters Side shuffle 10 meters PVC trunk twists x 25 GET READY

CrossFit ABF – CrossFit Personal Training This workout is dedicated to Ahmaud Arbery who was killed on February 23, 2020, while unarmed and jogging along

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m row 5 pull ups or ring rows 10 push ups 15 squats 300m row

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Standing in a single file line, kids pass a 4#-6# medicine ball via side rotation from

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 10 Burpee over wall ball 5 inch worms 5 strict pull ups or

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m Run 10 Empty bar clusters 10 Empty bar push press 5 burpees Metcon Team

CrossFit ABF – CrossFit Personal Training This tribute workout was designed to celebrate the unofficial US holiday, Freedom Day, also known as Juneteenth, which started

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Get kids into a large circle, facing inward, each one with a dodgeball. Upon go, kids

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 500/400m row 20 rower pike ups 10 Empty bar tricep extensions 10 Push ups 20

CrossFit ABF – Kids Fitness Metcon (No Measure) Prepare Movement Prep Animal walks 2 minutes 3-5 m Using one or more large plyo or physio

CrossFit ABF – CrossFit Personal Training This memorial WOD is dedicated to Harvey Bernard Milk (May 22, 1930 – November 27, 1978) who was an

CrossFit ABF – Kids Fitness Metcon (No Measure) Prepare Movement Prep For 3-5 m Sprint 50 m Kick dodgeball to self 2x (put dodgeballs in

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 500/400m row 1:00 pvc mobility 10 KB bottoms up presses L&R 1:00 KB 90 degree

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 800m 1:00 plank 10 Empty bar strict press :30 hollow hold Metcon Metcon (AMRAP

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 200m run 10 backwards WLS :30 plank 10 Dive Bomber Push Ups Metcon

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 row :30 PVC pass throughs :30 PVC figure eights :30 weighted arm circles 5/2.5lb

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 1:00 any kind of hop 1:00 any kind of squat 1:00 any kind of jump GET

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds :30 dead hangs :30 scap decompression (upside down preferably) :30 broad jumps :30

CrossFit ABF – CrossFit Personal Training This memorial workout is dedicated to Breonna Taylor, a 26-year-old African-American emergency room technician, who was killed on March

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Review inchworm – with hands starting at feet, hands walk out to full plank and hold

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 3:00-5:00 In a race format with two teams 10 floppies Run 10 meters Whole team sits

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m Run 20 Medball cleans 10 strict pull ups 5 Knee jumps Metcon Metcon (Time)

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 200m 10 Alternating step ups 10 V ups Run 200m 10 Empty bar good

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Rowing Target Practice Each athlete rows 200m and attempts to stop the rower at exactly

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 400m 10 inch worm with push up 20 Reverse WLS 20 WBS 10 HSPU

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Thruster Ball –A traditional game of catch that has kids starting about 3 meters apart. Players

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 row :30 leg swings (forward, back, L & R) 1:00 plank :30 air squats

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 5:00 Practice parallette pass-throughs with 10-second holds in plank and reverse plank GET READY 1:00 each

CrossFit ABF – CrossFit Personal Training Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron,

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 5:00 Bear Crawl 10 meters up and 10 meters back 1:00 jump rope Shoeless single-leg hop

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Slow 10 Minute AMRAP Row 200m 5 Burpee over Rower 10 KBS Metcon Metcon (5

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3:00 row 2:00 PVC Mobility :30 HSPU or pike PU Then Squat/Power Snatch warm up

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m run 30 jumping jacks 10 squats 5 burpees 10 empty barbell press 5 burpees

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 10 Slam Ball Over shoulder 100m Run 10 Slamball thrusters 100m Run 10 Slamball Over

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 5:00 Stinky Feets – Review grab (yes) vs. scoop (no). With a central bucket, scatter at

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m row 30 jumping Jack :30 arm circles 10 pike push ups 200m row Then

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE In a single-file line, have kids pass a 4#-6# medicine ball through side rotation from front

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 RDS 20 backwards WLS 10 KBS 5 Inch worm with push up Then Front

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3:00 min row :30 pass throughs :30 figure eights :30 Sots Press Then with Barbell

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Avoid the Bomb – Within a 10-meter x 10-meter space, using 1 hula hoop or large

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m Run 1:00 shoulder mobility 5 Pull Ups 200m Run 1:00 quad and ankle mobility

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m Run 1:00 shoulder mobility 5 Pull Ups 200m Run 1:00 quad and ankle mobility

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 RDS 200m Row 5 Burpee Over Rower Metcon Metcon (Time) For Time (with a

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 500m row 1:00 PVC Pass Throughs :30 PVC Sots Press 20 Sit Ups Burgener Warm-up

CrossFit ABF – Kids Fitness Metcon (No Measure) Prepare Review Inchworm with hands starting at feet, hands walk out to to full plank and hold

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds Run 200m 5 Strict Pull ups or ring rows 10 Squats 5 Push

CrossFit ABF – Kids Fitness Metcon (No Measure) Prepare: Movement Prep Have kids create a shoulder to shoulder line and practice Movement Skill dip with

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 400m 5:00 Double Under Practice 30 WBS Metcon Metcon (4 Rounds for time) On

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 15 burpee facing object 10 strict press 20 WLS Then USAW Clean & Jerk warm

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rounds Row 400m 5 Pull Ups 10 Push ups 15 Squats Then 1:00 per

CrossFit ABF – Kids Fitness Metcon (No Measure) Prepare Movement Prep Have kids create a shoulder to shoulder line and practice Movement Skill dip with

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m run 10 push-ups 20 jumping jacks 30 sit ups 40 mountain climbers Metcon Metcon

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 100m jog 100m high knees 100m butt kicks 20 Sit ups warm up for clusters

CrossFit ABF – Kids Fitness Metcon (No Measure) Prepare 3x Spin, Jump and Run Complete two full spins, and two broad jumps, pause upon landing

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 200m 10 Push Ups 10 V ups 10 Burpees Metcon Metcon (AMRAP – Rounds

CrossFit ABF – Kids Fitness Metcon (No Measure) Prepare Bottom of the squat Dance Party 3x Move for 1 minute, rest 30 seconds With music

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 RDS :30 job in place 20 jumping jacks 10 Pike push ups 5 squat

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 800m 30 jumping jacks 5 Burpees 30 Mountain climbers 5 Burpees 30 Sit Ups