CrossFit and Personal Training

• Row, air bike, ski erg – 4 mins (start slow, speed up throughout)
• 10 dowel pass thrus
• 10 dowel overhead squats
• banded lat and front rack stretch – 1 min per arm
• weighted glute bridge – 15 (bar or kb)
• 20 squats
• 30 sec bottom of squat hold
• 45 sec couch stretch per leg

Squat clean every 2 mins on the min

• 3, 2, 1, 1, 1, 1, 1 (@75% of 1 rep max, 80%, 85%, 85%, 85%, 85%, 85%)

21-15-9

• 400m run to start each round
• Wall Balls (24/20 to 10′ target)
• KB Swings (55/35)

• wall stretch
• roll quads and hammies/glutes