CrossFit and Personal Training

• Side shuffle to the end of the gym
• Side shuffle back
• Run to the end of the gym and back
• Back peddle to the end of the gym and back
• 10 Dowel OHS
• 10 Pass thus
• 10 Lateral Banded Walks
• 10 Goblet Squats (kb/db)
• Empty bar OHS warmup

• 20 min to test 1RM OHS

With a running clock…..

0-5 min AMRAP of:

• 5 WB (20/14)
• 10 Hang Clean (95/65)

at the 5 min mark, switch:

5-10 min AMRAP of:

• 10 Push Press (same bar)
• 20 DU

at the 10 min mark, switch:

10-15 min AMRAP of:

• Max burpees

Remainder of class – Coach led mobility

• 5 min EMOM Pull ups. Choose a number that you can do unbroken in 30 sec or less.

• pec / shoulder smash, door stretch, wall stretch
• T Spine roll
• calf stretch / roll