CrossFit and Personal Training

• On min 1: perform 10-15 cal row
• Min 2: 6 slow pushups (3 sec up, 3 secs down)
• Min 3: 5 heavy Russian kb swings
• Min 4: 10 empty bar push press
• Min 5: rest – by walking to the rowers and doing arm circles
• Min 6: row 15 cals
• Min 7: do 6 burpee broad jumps
• Min 8: 5 heavy Russian kb swings
• Min 9: 10 empty bar push press with 3 second pause at the top
• Min 10: rest and get ready for the tests

• 20 min to establish 1 RM Push Press

Rest 5 min

• 20 min to establish 1 RM Power Snatch

• Pec and front delt smash
• Banded lat distraction stretch
• Couch stretch