CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
10 pull-ups
1:00 PVC mobility
10 face pulls
10 weight circles
10 *EACH* Y, W, T
Skill
Handstand Push-ups (10min)
https://www.youtube.com/watch?v=Vlzb1BBA9t4
Metcon
Metcon (Time)
100′ HS Walk
50 Wallballs 20/14lbs
25 Hang Power Cleans 135/95lbs
50 Wallballs
100′ HS Walk
Scale
5 wall walk with 10 shoulder touches each walk
HPC 60% of 1rm
Bitch Work
Metcon (Time)
3 Rounds
Run 400m
15 DB Push Press 50/35s
Markussen’s Movements
PRE – x3 rounds
>Pillar Plank to Press x10 5 each side
>Scap Retractions on pull up bar x10
>Slam Ball Over shoulder x10
>Row x1 min ME cals
POST –
>Foam Roll Thoracic Spine x2 min
then
>Banded Lat stretch x1 min each side
>Rolling Chest Stretch x1 min * keep arm at 45 degree
>Cat + Cow x1 min
>Child’s POse x2 min