CrossFit and Personal Training

2 mins on rower, airbike or ski erg – everyone gets a 30 second turn on the ski erg

• 10 beat swings
• 10 scap pullups
• 10 pushups
• 10 scap pushups
• 1 min plank
• 1 min couch stretch
• 30s of T spine roll out

6 rounds of – 20 s on, 10 s off of:

1. Ring pushups
2. Ring rows
3. Burpees
4. C2B
5. T2B

Rest 1 min between rounds

Rest about 5 min before part (c).
c) WOD 2:

• Row 2,100m for time

d) ACCESSORY WORK:

• shoulder / lat banded distraction
• pec smash
• couch stretch and hip foam roll
• T spine roll