WOD

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 10 Burpees to target 10 3232 tempo air squats 10 KB bottoms up press L&R 10 banded front raise 10 Cossack lunges L&R Strength Back Squat (5@75%, 4@80%, 3@85%, 2@90%.) Metcon Metcon (AMRAP – Reps) AMRAP 10 Minutes 100 DU 10′ Double KB OH WLS […]

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds Run 100m 5 Burpees :30 ankle mobility L&R :30 HS hold :30 banded front raise Metcon Metcon (3 Rounds for reps) AMRAP 10: 1 Mile Run Max Double DB Floor Press 50/35lbs Rest 3 Minutes AMRAP 7: 800 Meter Run Max Alternating Single

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 200m Row, 300m Row, 400m Row :20 hollow hold 5 Strict Pull Ups 5 Air squats 5 1 Arm KBS L&R Metcon CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Row 500m 10 Empty bar good mornings 10 KB teapot lunges L&R 10 KB Bottoms up press L&R Weightlifting Sumo Deadlift (10@65%, 8@72%, 6@78%, 4@83%, 2@88%. Rest 2:00 ea.) Use estimated 1RM SDL or 1RM DL for percentages Metcon Metcon (AMRAP – Reps) AMRAP 8

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m Run 10 PVC pass through 10 PVC OHS 10 Sit ups Then warm up for snatches w/ Coach Weightlifting Evie Part 1 (Weight) You have 10 minutes to find a 1RM SnatchShortening the time frame to 8 minutes due to COVID Metcon Evie Part

CrossFit ABF – CrossFit Personal Training ABF Gymnastics Total (3 Rounds for reps) Max Pistols in 1 minute Max HSPU in 1 minute Max T2B in 1 minute

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 100m 3 Pull ups 5 Push ups 10 Squats Then 5 Empty bar burpee clusters Metcon Metcon (Time) 7 rounds of ‘Cindy’ 2 rounds of ‘DT’ 155/110lbs 6 rounds of ‘Cindy’ 2 rounds of ‘DT’ 155/110lbs 5 rounds of ‘Cindy’ 2 rounds of ‘DT’

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 20 Burpees 10 KB Arm bars Then 2 Rounds 5 Banded front raise 5 Banded OHS 5 PVC SOTS press Weightlifting Overhead Squat (3-2-1-1) Weightlifting Squat Snatch (Build to heavy with proper technique)

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m Run Warm up for each movement with coach. Metcon Wasilewski (Time) 1 Round for time Accumulate 819 reps of any of the following movements. Each movement must be done at least 50 times. Break it up however you like. Hang Squat Cleans 65/45lbs DL

CrossFit ABF – CrossFit Personal Training Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of