CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2 Rounds:
15/12 Cal Row
:30 HS Hold
10 Double DB Strict Press (light)
Then
1:00 PVC mobility
1:00 Shoulder mobility
Y, W, T x 10 reps each
Strength
Shoulder Press (1 Set (max reps @ 50% bw))
Warm up 5min, then you’ll have 6min to complete your 1set
STANDING STRICT PRESS
BARBELL ONLY
NO LEG INVOLVEMENT
FEET MUST STAY PARALLEL – NO SPLIT STANCE
BAR MUST CLEAR CHIN AT THE BOTTOM
ELBOWS MUST LOCK OUT FULLY AT THE TOP
CONTINUOUS REPS, RERACKING MEANS SET IS OVER
Metcon
Metcon (Time)
60/50 Cal Row
30 Push ups
60/50 Cal Row
30 Push ups
60/50 Cal Row
Bitch Work
Metcon (Time)
3 rounds:
1000m bike
1min rest b/w rounds
