CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
200m run
10 pull-ups
10 push-ups
10 strict press
10 push press
10 push jerk
1:00 PVC mobility
Strength
Bench Press (4×5)
4×5 @ 85 + 5lbs
Metcon
Metcon (AMRAP – Reps)
Every minute on the minute for 15 minutes
First minute – 5x Ground to overhead @ 1/2 bodyweight
Second minute – 3x Front squats @ Bodyweight
Third minute – 10x pull-ups
Scale
50% of 1RM G2O
75% of max FS
Ring rows
Score: Every completed minute is another ‘REP’
Bitch Work
Barbell Hip thrust (3×10)
– Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs.
– Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
– Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. – – Extend as far as possible, then reverse the motion to return to the starting position.
