CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2 rounds
100m jog
10 Walking lunge steps
10 squat jumps
10 PVC good mornings
10 Cossack lunges
Metcon
Metcon (AMRAP – Reps)
30-minute timecap
Row 50 calories
50x Box jump-overs (24/20″)
50x Deadlifts (185#/125#)
50x Wall ball (20#/14#)
500m run
50x Wall ball
50x Deadlifts
50x Box jump-overs
Row 50 calories
Bitch Work
Dumbell Flyes (3×10)
1. Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
2. Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. 3. Raise the dumbbells up like you’re pressing them, but stop and hold just before you lock out. This will be your starting position.
4. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
5. Return your arms back to the starting position as you squeeze your chest muscles and breathe out.
Dumbbell reverse flye (3×10)
Let the dumbbells hang straight down from your shoulders, your palms facing each othe, with your arms slightly bent. Keeping your back flat and your torso sill, raise your arms straight out to your sides until they’re in line with your body
