CrossFit and Personal Training

Slow 10 Minute AMRAP:

• 10 Empty Bar strict presses
• 10 Calorie Row
• 20 banded good mornings
• 20 second handstand hold
• 30 second front plank hold
• 30 single unders

Superset – 3 sets:

• x 6 reps of Strict Press @ 75% of 1 rep max
• x 10 seated plate front raises – pick a weight where you can do 10 raises without breaking your form (https://www.youtube.com/watch?v=-7AnQEQRUjs)

Beep Test Style:

Every 90 seconds:

• 10 KB Swings (70/55)
• 10 thrusters (75/55)
• Row @ 27-30 s/m

Try and do the KB Swings and Thrusters Unbroken – you go until you cannot do all the thrusters and kb swings AND GET ON the rower and start rowing at 27-30 strokes/min.

d) SKILL WORK:

• 10 min to work on Pull ups

(beat swings, kipping efficiency, butterfly – recommend you video yourself)

e) RECOMMENDED MOBILITY:

• roll hips and IT band
• couch stretch and roll quads
• pec and front delt smash