CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2 Rds
400/300m row
10 jump squats
10 air squats
10 single arm DB push press
10 DB snatches
Metcon
Metcon (Time)
50-40-30-20-10
DB Snatches 35/25
Box jump over 24/20 (no burpee!)
* REST 1 MIN BETWEEN ROUNDS
Rx+
50/35lbs
Bitch Work
Back Squat (4×4 @ 80%)
Markussen’s Movements
PRE – x3 rounds
>Bike x10 cals
>ContaLateral Inch worms x5 =
>Single Leg Broad jumps x5 each leg
>Dead Bugs x30 seconds
POST – each stretch hold for 1 minute, finish one side before switching legsDancer Stretch
ButterFly stretch
Dancer Stretch
Pigeon Pose
Runners Lunge stretch
