CrossFit and Personal Training

Row 2 min

3 Rounds Not For Time:

• 5 air squats
• 5 scap push ups
• 30 sec chest opener
• 10 dowel pull thrus
• 1 min Sampson stretch

• 10-9-8-7-6-5-4-3-2-1 Push Press @ 55% PP Max.

Rest 1 min between sets

5 Rounds of:

• 40 secs of max rep Push Jerks, (135/95/75), 20 secs rest
• 40 of max rep Burpee Box Jumps (24/20), 20 rest
• 40 of max rep Deadlifts, (225/155/125), 20 rest
• 40 of max calories row

Rest 1 min between rounds

• 3 x 10 ring rows
• 3 x 5 banded transitions https://www.youtube.com/watch?v=IbEUM6KQNzg

• Couch Stretch
• Pigeon
• Calf Stretch
• Chest Opener
• Glute Smash