CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
30x reps each
Jumping jacks
Box jumps
Walking lunges
Knees to elbows
Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
6min AMRAP
10 burpees
8 Squat @ 85%1RM
– Rest 3min
6min AMRAP
10 Cal row
8 Push press
– Rest 3min
6min AMRAP
Run 200m
8 Hang power cleans
Bitch Work
Squat clean (3×3)
– Do 3 reps every 2:30
– Build to last heavy set
Bulgarian Split Back Squat (3×8/side)
Barbell Hip thrust (3×8)
– 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.
