WOD

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rounds: 15/12 Cal Row :30 HS Hold 10 Double DB Strict Press (light) Then 1:00 PVC mobility 1:00 Shoulder mobility Y, W, T x 10 reps each Strength Shoulder Press (1 Set (max reps @ 50% bw)) Warm up 5min, then you’ll have 6min […]

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 3:00-5:00 Walking lunges 10 meters Broad jump 10 meters GET READY 1:00 each palms down and palms up wrist stretches on the floor 1:00 each side triceps over shoulder stretch PRACTICE MOVEMENT PRACTICE Review and demonstrate beginner rope climb and “Strong Tree” Movement Skill: Pulling to

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DU practice 2 rounds 5 inchworm 20 shoulder taps in push up plank 5 single leg RDL R/L 10 double dumbbell front rack squat Strength Back Squat (1 Set (max reps @ 100% bw)) 6min to complete 1 unbroken set UPPER THIGH MUST BREAK

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m jog 10 burpees 10 deadlifts 10 hand cleans 10 push press 10 back squats *5-7min to set up, work on skills like HSPU, Chest to bar, snatches, etc. Metcon Metcon (Weight) 8 min to establish 3RM hang clean Metcon Metcon (Time) 21-15-9 Chest to

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Row 400m Then Hip and shoulder mobility Warm up to DB thruster weight Primer @ 100% effort Row 250m 6 DB Push Press 60/40s 8 Box Jumps 24/20″ Rest :10 Rest enough time for your heart rate to settle but not too long for your

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 rounds: 2:00 Ski or run 50′ Banded Laters Side Step (R/L) 10 Suitcase Deadlift (R/L) 10 DB Clean + jerk (R/L) 10 PVC Pass Throughs Weightlifting Pause Low Hang Clean (10×2 (EMOM)) Paused SQUAT Cleans – Pause for 3 seconds at knee Build to

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE MOVEMENT PREP 5 x dot drill 5 pendulums 5 step-back lunges 5 step-forward lunges GET READY 1:00 roped hamstring stretch on the floor each side 1:00 piriformis stretch PRACTICE MOVEMENT PRACTICE Review lunge with Movement Skills “Knee Over Ankle” and “Railroad Tracks” Practice 10 walking lunges

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Using four hula hoops in a square corner pattern 10 meters apart place 10-12 light objects in two of the hoops (use soft objects under 5#; grouping objects by color or type within a single hoop is helpful). Divide the group into two teams and upon

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 rounds 15/12 Cal Row 20 air squats 20 Hip Bridges 10 Deadlifts Strength Metcon (No Measure) EMOM 8: M1: Strict Chin Ups, 4-8, 3011 M2: DB Box Step Ups, 14-16 Alt. Metcon Metcon (2 Rounds for reps) AMRAP 5: 12 DB Push Press, 35/25

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 Row 50′ Banded Lateral Side Step (R/L) 10 Banded Air Squats 10 DB Single Leg RDL (R/L) 10 DB Single Arm Strict Press (R/L) Metcon Metcon (2 Rounds for time) Round 1: 15-12-9-6 Power Clean 155/105 6-9-12-15 Dumbbell Thruster 50/35 5min break Round 2: