CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
10x Push-ups
10x Knees to elbows
10x Depth jumps off box
20x V-ups
10x Walking lunges
Jump rope 1 minute
Gymnastics
Handstand Push-ups (10,8,6,4,2)
* Do these strict. Kip if you NEED to.
Chest-To-Bar Pull-ups (10,8,6,4,2)
* Do these strict. Kip if you NEED to.
Ring Dips (10,8,6,4,2)
* Do these strict. Kip if you NEED to.
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute timecap
Start at 5 reps for each movement
ContInue adding 5 reps each successive round until time expires
Thruster (95#/65#)
Chest-to-bar pull-ups
Scale
Thruster 85/65
Pull-ups or Ring Rows
Bitch Work
Metcon (Time)
5 Rope Climbs, 15/12 Calorie Assault Bike
4 Rope Climbs, 15/12 Calorie Assault Bike
3 Rope Climbs, 15/12 Calorie Assault Bike
2 Rope Climbs, 15/12 Calorie Assault Bike
1 Rope Climb, 15/12 Calorie Assault Bike
Mobility
Metcon (No Measure)
– Gut Smash
Lie on the floor with a lacrosse ball or softball beneath your navel. Roll the ball around by moving your body.
Knead tight spots by curling the heel of your leg on the corresponding side of your body up toward your butt and then lowering it.
– Open Hip Lunge with Arm Circle
Start in a low lunge position with right foot forward and left leg back, left palm pressing into the floor with the right arm extended forward. Turn the right foot so toes point out and open hip by pressing front knee out to start.
Slowly circle right arm overhead, then backward, down, and around to return to starting position.
