CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
400m run
2 rounds
10 pull-ups/rows
10 push ups
10 air squats
1:00 PVC mobility
Gymnastics
Metcon (No Measure)
5 Rounds Not For Time:
2 (Legless) Rope Climbs
4 (Paralette) Handstand Push-ups
16 Alternating Pistols
For people who don’t have the skill, take 5min per ‘station’ to work on it
Station 1: Rope climb footwork practice
Station 2: Inversion practice, ab mats for push ups, negatives, etc.
Station 3: Pistols to ball/bench, pistols with bands in rings, curtsy pistols
Metcon
Metcon (Time)
10-20-30:
Dumbbell clean (touch floor! 50/35)
Wallballs (20/14)
Scale
Weight you can do 15 unbroken of both
Bitch Work
Metcon (No Measure)
3 Rounds:
10 Glute Bridges
:15 Seconds Single Legged Glute Bridge Hold
:30 Seconds Front Rack Hold
:45 Seconds Plank Hold
