CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
400m row
10 Banded Tricep pushdown
10 Banded pull apart
10 Ring pushups
10 Ring rows
Weightlifting
Clean Pull (3×3 @90%, 3×2 @95%)
Power Clean (5×3)
Squat Clean (3×3)
Bitch Work
Glute-Ham Raises (3×6)
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.
