CrossFit and Personal Training

Between post 1 and end of gym:

• Sprint there, do 5 burpees
• Sprint back, do 5 leg swings per leg – front/back & side/side
• Sprint there, do 5 air squats
• Sprint back, do 5 supermans

Repeat the above once

Finish with:

• 10 bird dogs
• 10 empty bar glute bridge ups

• Establish a 1 rep max deadlift (20 mins)

3 rounds for time:

• 200m row (**if its nice out, 200m sprint)
• 20 alternating db snatch (55/35)
• 5 strict hspu (scale: kipping, negatives, box)
• 5 bar muscle ups (scale: 1 C2B + 1 dip, 1 pull up + 1 dip, no ring muscle ups!)

• 3×10 DB Single arm DB press
• 3×15 Back Ext

• row / air bike at conversational pace for 5 mins
• roll out hamstrings and T Spine – spend 5 mins here