CrossFit and Personal Training

Run outside – out the back and in the front (~300m) – unless it snows (the floor was just cleaned!)

2 Rounds Not For Time:

• 5 air squats
• Run to end of gym
• 5 air squats
• Grab 2 heavy kb or db – farmer walk 2 lengths of gym
• Bear crawl back
• 10 dowel pulls thrus
• 10 bird dogs per leg

Finish with:

• 45s couch stretch per leg
• Leg swings – front/back and side/side – 10 each
• 10 wall slides
• 45s wall sit

4 x 5 Back Squat @ 75%

Coach lead warmup/technique work for snatch, thruster and muscle up/pullups.

7-5-3-1

• Squat snatch (135/95)
• Thruster (135/95)
• Ring Muscle Ups (scale: 1:1-C2B & Dip)

d) RECOMMENDED MOBILITY:

• Lat roll
• Couch stretch
• Roll quads
• Sleeper stretch