WOD

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 any machine 3 rounds of Cindy 5 pull ups 10 push ups 15 squats Strength Metcon (2 Rounds for weight) 3 Sets Each Side: 7 Single Arm Dumbbell Bench Press 7 Single Arm Dumbbell Bent Over RowCount “Round 1” as your heaviest set of […]

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Movement Prep: With music playing ask kids to jump anyway but land with two feet simultaneously to the beat (choose a song with a fairly slow beat to start). Get Ready: 1:00 bicep against the wall 1:00 triangle against the wall each side PRACTICE Movement Practice:

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3:00 Run, Bike, Row, or Swim Skill Turkish Get Up (Turkey-ish Get Ups For Quality) https://www.youtube.com/watch?v=0bWRPC49-KI Metcon Metcon (AMRAP – Rounds and Reps) Complete a 5k One partner working, one partner running. Non-running partner works through the following: 11 Butterball burpees 28′ OH weighted woddle

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 400m 10 inch worms 10 Tuck jumps Set up for workout Metcon Thanksgiving At The “Girls” House (Time) “Angie’s House” 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Squats “Helen’s House” 430m run 21 KB swings 53/35 12 Pull-ups “Fran’s House” 15 Thrusters 95/65 “Nancy’s

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 RDS 5 Burpees 10 Sit Ups 25′ Plank Walk 10 Dead bugs 10 Supermans Weightlifting Potter (5×1) Without dropping the bar: Squat Clean, High Hang Squat Clean, hang Squat Clean Metcon Potter (Time) 3 RFT 250m Row 5 Power cleans 135/95lbs 2 Rope climbs

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Movement Prep 3:00-5:00 3 blocked squats 10-meter inchworm 3 air squats 10-meter high-knee skip Get Ready: 1:00 wrist stretches on the floor 1:00 alternating cat-cow stretch PRACTICE Movement Practice Focus: Review “Muscles On” and “Strong Tree” – Practice looking like a strong tree with ribs down,

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 rounds: 100m run 10 Bird Dog/side 30sec Ring Plank 30sec Plank March 5 Plank Walk Outs Strength Back Squat (5,5,4,4,3) Metcon Metcon (2 Rounds for reps) “Singled Out” 2 Rounds: 1 Minute Wallballs (20/14) 1 Minute Alternating Dumbbell Snatches (50/35) 1 Minute Box Jumps

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Movement Prep 5:00 Draw two chalk lines (like railroad tracks) 10 meters long, 6″-10″ apart. Have kids line up behind the lines and demonstrate how to use both lines while doing a walking lunge. One at a time, each child should then be directed to run,

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DU practice Then 3 Sets – Control of each movement is most important. 40m Dual Kettlebell Rack Carry 20 Banded Clamshells/side 15 Scapular Push Ups Gymnastics Wall Walk (10×1) Metcon Metcon (No Measure) 4 supersets For Quality: 10 Horizontal Ring Rows :10-:20 Second Ring

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE PVC Maze w/bear crawl – Create a maze using PVC laid flat. Decide if you want to create a single entrance and exit (maze is run for time) or multiple entrances and exits for a (multiuser race format). Avoid creating dead ends, but do create multiple