CrossFit and Personal Training

Slow, for quality, 10 Minute AMRAP:

• 10 Empty Bar Cleans
• 20 Calorie Row
• 30 Double Unders (15 attempts – no singles)

Superset:

• 3 sets x 6 reps Strict Press @ 75%
• 3 sets x 10 reps seated plate front raise (https://www.youtube.com/watch?v=-7AnQEQRUjs)

c) Interval Weight Training:

Part 1:  3 rounds of:

• 5 power clean @ 80% of 1 rep max (can be dropped)
• 90 sec row @ 90-95% effort

rest 2 min between rounds

After 3rd round, rest 5 mins.

Part 2: 3 rounds of:

• 5 Front squats @ 80% of 1 rep max (from the ground)
• 400 m run

rest 2 mins between rounds

After 3rd round, rest 5 mins.

Part 3:

• Accumulate 20 burpee ring muscle ups (Scale: 1:1 Burpee Pull Up)

400m single arm farmer carry – heavy – every time you put the weight down, perform 5 single arm suitcase deadlifts.  Switch arms every time you drop.

• calf stretch and smash with roller/lax – spend 3 mins each leg
• T Spine and lat roll – spend 5 mins