CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
200m run
10 push ups
10 banded face pulls
10 banded chest press
Strength
Bench Press (4×8)
Use 72.5% of your 1rm + 10lbs
Metcon
Metcon (Time)
3 rounds for time:
9 Sumo Deadlifts 185/135
50′ DB OH Walking Lunge (Round 1=left arm, 2=right arm, 3=either arm or split it up)
Rest 2:00 between sets.
Scale
60% max sum DL
Rx+
225/155
Bitch Work
Metcon (4 Rounds for reps)
On the 3:00 x 4 Rounds:
10 GHD sit ups
15 Kettlebell Swings (70/50)
Time remaining – Max Strict HSPU
Markussen’s Movements
PRE- x3 rounds
>SKI erg x10 cals
>Inch worrms hands only x5
>Banded Shoulder external rotations x10 each side ***https://deansomerset.com/best-exercise-ever-band-shoulder-stability-press/
>Pillar Plank to press x10
POST-
>Simple 5 Way Shoulder ***watch video https://www.youtube.com/watch?time_continue=154&v=eveYJP1indI
This is 5 stretches on each shoulder, each exercise should be 1 min
