CrossFit and Personal Training

Death by Burpee Suicides (10 min time cap)

**at min 1:00, sprint from post 1 to post 2, do 1 burpee.  At mine 2:00, sprint from post 2 to post 1, do 1 burpee, get up, sprint back to post 2, do 2nd burpee and so on….

Superset 5x:

• 3 Push press @70%
• 6-10 single arm bent over row (ea. arm)

6 min AMRAP:

• 6 KBS (55/35) **American
• 8 KB cleans (4 ea arm **kb does not need to be lowered to the floor every time) (https://www.youtube.com/watch?v=6AIlgwod8cY)
• 10 Box Jump (24/20)

Move Fast, Have Fun, Take Chances.

• Calves – roll and stretch
• Lats and T Spine – banded distraction and roll