CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2 min DU practice
2 rounds
2 wall walks
10 push ups
15 jump squats
Strength
Bench Press (4×8)
4×8 @ 72.5 + 5-10lbs
Metcon
Metcon (2 Rounds for reps)
Max reps in 7 minutes
Following the rep pattern of 2-4-6-8x..etc
Deadlift (225/155)
Handstand push-ups
Rest 5 minutes after completion then repeat same AMRAP with
Pull-ups
Pistol squats
Scale
Deadlift at 60% max weight
Inverted box push-ups
Ring Rows
Scaled pistols
Bitch Work
Muscle-ups (10min practice)
Markussen’s Movements
PRE- x3 rounds
>SKI x10 cals
>PIllar plank to press x10
>Supine Scapular Retractions x10
>Windmill x5 each side with very light KB/DB ***https://www.youtube.com/watch?v=ITSmgn_BQgY
POST-
Child’s Pose
Chest Stretch
