CrossFit and Personal Training

Row 3 min

2x:

• 10 dowel pull thrus
• 10 overhead squats with dowel
• 20 plank shoulder touches
• 10 air squats
• 10 banded squats

Then,

Scap activation

b) STRENGTH:

• 15 min to establish 1 rep max Overhead Squat (from rack)

For time (time ends after the 30th burpee):

1. 3 rounds of:

• 250m row
• 15 pushups (hand release, no worming. Scale: from knees / on wall)

Then,

2. 3 rounds of:

• 40 double unders (scale: attempts / 120 single unders)
• 10 pullups (scale: use a band / ring rows – to keep intensity high)

Then,

3. 30 burpees

d) ACCESSORY WORK:

• 50 Russian twists with med ball
• 50 v-ups
• 5 – 15 second candlestick holds on rig (http://gymnasticswod.com/content/candle-stick-lever)

e) RECOMMENDED MOBILITY:

• stretch lats on rig and roll
• pec stretch & roll / lacrosse ball pec smash
• calf / achilles roll