CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
400m run/row
2 rounds:
50′ Banded Lateral Side Step (R/L)
10 Banded Air Squats
10 Banded good mornings
1:00 Plank
Strength
Deadlift (1 set (Max reps @ bw))
Warm up 5min, then you’ll have 6min to complete your 1set
NO SUMOS, CONVENTIONAL DEADLIFTS ONLY
FULL HIP EXTENSION AT THE TOP
TOUCH AND GO ALLOWED
BAR MUST TOUCH FLOOR WITHOUT BOUNCING
CONTINUOUS REPS, NO PAUSE EXCEEDING THREE SECONDS BETWEEN REPS AT THE BOTTOM
Metcon
Metcon (Time)
45 Wallball shots 30/20
15 Box Jumps 24/20
45 Wallball shots 30/20
15 Box Jumps 24/20
45 Wallball shots 30/20
Scale
20/14 or lighter
Box step ups
Bitch Work
L-Sit (10min practice, incl ab workout)
1) Sit-Up. 15-20 reps or to failure.
2) Flat Bench Lying Leg Raise. 15-20 reps
3) Jackknife Sit-Up. 15-20 reps
4) Flat Bench Leg Pull-In. 15-20 reps
5) Toe Touchers. 15-20 reps
6) Crunches. 15-20 reps
7) Reverse Crunch. 15-20 reps
