CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
400m run/row
2 rounds:
10 Sissy squats
10 Zercher squats with empty bar
10 KB Front rack Walking Lunge steps
Strength
Front Squat (5,3,2,5,3,2)
5 reps @ 75% max
3 reps @ 85
2 reps @ 90
Metcon
Metcon (AMRAP – Reps)
12min EMOM
1) 14/10 cal row
2) 6 MUs (or dip+ring row)
3) 12 Front squats 135/95
1 point/rep for each completed round
– Maximum 12 rep score
Bitch Work
GHD Situps (3×15)
GHD Back extension (3×15)
• Set up with the knees either directly on or slightly behind the pad, with the feet firmly on the platform and the back of the calves pressed lightly against the upper ankle hook.
• Begin with the torso perpendicular to the floor.
• Next, squeeze the hamstrings, glutes, and abs, and lower under control until the torso is parallel to the floor.
• From there, return to the starting position by pushing the toes into the footplate (which activates the gastrocnemius) and pulling up with the hamstrings. Be sure to keep the glutes contracted.
