CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
5min row/bike/run/ski
1:30 PVC mobility work
*Barbell specific warm up with coach
Weightlifting
Snatch (1×1)
PR time! Recommended warm up sets:
65×2
70×2
75×2
80×1
85×1
93×1
97×1
Metcon
Metcon (AMRAP – Rounds and Reps)
6min AMRAP
20 sit ups
5 ring dips
Scale
Box dips
Bitch Work
Bent Over Row (3×10)
Dumbell Flyes (3×10)
1. Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
2. Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. 3. Raise the dumbbells up like you’re pressing them, but stop and hold just before you lock out. This will be your starting position.
4. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
5. Return your arms back to the starting position as you squeeze your chest muscles and breathe out.
