WOD

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rds Run 200m 12 Alternating DB snatches 5 Step ups or box jumps 12 Single arm DB Press L&R Skill Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders Metcon Krumn Cake (Time) 12/8/17 3 RFT 12 Snatches 95/65lbs 8 HSPU 17 Pull […]

CrossFit ABF – CrossFit Kids Metcon (No Measure) REPARE MOVEMENT PREP 5:00 Red Light, Green Light with skipping (allow for kids attempting to skip) GET READY 0:30 knee hugs on the floor each leg 0:30 knee hugs from each leg 1:00 downward dog PRACTICE MOVEMENT PRACTICE FOCUS Teach and practice step-back lunges Then have the

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Row 300m 8 Empty bar FS 10 Leg swings L, R, Front, & Back 1 Burpee Metcon Metcon (5 Rounds for reps) 5 Rounds of: AMRAP 4: 30/20 Calorie Row 10 Front Squat 135/95lbs (yes it’s from the ground) AMRAP Burpees To a 6″ target

CrossFit ABF – CrossFit Kids Metcon (No Measure) PREPARE Movement Prep Safe While Moving using box step-ups Get Ready Bottom of the Squat Dance Party PRACTICE Movement Practice Focus Superman, hollow – Demonstrate and review. Show hollow hold progressions then ask kids to line up on their backs, leaving about 1 meter between them. Alternate

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Slow 10 minute AMRAP 2 burpee broad jump 200m row 2 empty bar snatches from below the knee Warm up for snatches Metcon CHOPS – Barbells for Bullies WOD 1 2020 (AMRAP – Reps) 8 Min AMRAP 4 Snatch (barbell, 2x KB or 2x DB)

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Dare we try rower darts again? Ohhh we dare! Metcon Metcon (Time) 3 Rounds for Time (with a Partner) 30 Synchro Air Squats 20 Deadlifts (225/155 lb, each) 200 meter Run (together) 10 Synchro Burpees 5 Power Cleans (225/155 lb, each)

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 400m 10 Strict Toes to rig 10 strict pull ups or horizontal ring rows 20 light KBS :30 lat active pulses 1:00 lizard stretch :30 leg swings Gymnastics Metcon (No Measure) Toes to bar skills work. Work on progressions butterfly and scoop techniques. Practice

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Slow 5 minute row Then Warm up to 75% Squat Clean Then 2 Rounds: 6 Dumbbell Squats 6 Bar Facing Burpees After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable place. Just don’t let

CrossFit ABF – CrossFit Kids Metcon (No Measure) PREPARE MOVEMENT PREP With a partner Sprint 50 meters Side shuffle back facing each other, mirroring pace and movement GET READY 3 super slow blocked squats 3 super slow air squats 1:00 bottom of the squat PRACTICE MOVEMENT PRACTICE FOCUS “Muscles On/Muscles Off” Movement Skill practice –

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 1:00 PVC Mobility 3:00 DU practice 1:00 PVC OHS :30 Tuck Jumps Warm up for snatches Metcon Metcon (Time) 5 Rounds: 100 DU 30 Snatches 45/35lbs 30 Over-and-Back Hops Over Bar (1:1) Scale 200 SU or 2:00 DU attempts Snatches should be unbroken when fresh