CrossFit and Personal Training

400m run

• 10 beat swings
• 10 burpees
• 10 situps
• 10 squats
• 10 strict press with empty bar
• 10 squats
• 10 situps
• 10 burpees
• 10 beat swings

Superset:

• 3 sets x 4 reps of Strict Press @ 80% of your 1RM strict press
• 3 sets x 5 reps seated plate front raise (https://www.youtube.com/watch?v=-7AnQEQRUjs)

Rest 2 mins per round minimum

Part 1 – 3 Rounds for time:

• 10 Squat Cleans (@ 55% of 1RM squat clean)
• 1:30 row

Rest 2 min between rounds

Rest 3 min between parts 1 and 2

Part 2 – 4 Rounds for time:

• 12 Overhead Squats (@ 50% of 1RM OHS)
• 1:00 Double Unders (no singles)

  SCORE: # of DU per round

Rest 2 mins between rounds.

• 400m farmer carry – two handed – as heavy as possible

• Pec smash, door stretch
• T spine roll out and stretch