CrossFit and Personal Training

2x Between the posts:

• Side shuffle there and back
• 10 air squats
• High Kick
• Knee Pull
• 10 OHS (dowel)
• Lunge with rotation

Then 2x of:

• 5 Cossack squats
• 5 squat press out (https://www.youtube.com/watch?v=kFMYGHFChvQ)
• 5 thoracic rotation each side (https://www.youtube.com/watch?v=YqFC_h4uX-I)

Snatch E2MOM

• 3, 2, 1, 1, 1, 1, 1 (@75%, 80%, 85%, 87.5%, 90%, 90%, 90%)

4 Rounds for time:

• 500m Row
• 20 Burpees
• 10 T2B

d) MOBILITY:

• banded lat distraction and roll out
• couch stretch and foam roll hips