CrossFit and Personal Training

3 rounds for quality:

• 10 beat swings
• 10 Air squats
• 10 Jumping Pull ups
• 10 Jumping air squats

• L1 – negatives on box
• L2 – banded across rack
• L3 – Regular pistol – work on depth and speed and full foot on ground
• L4 – Hold a med ball behind your back and tap it to the ground

Do as many reps, or hold for as long as you can, for 30s on, 30s rest.

EMOM for 5 rounds:

• Parallette L Sit (scale: hanging 2 leg or 1 leg up)
• Strict Pullups (scale: jump to negatives)
• No-jump burpees
• Toes thru rings (scale: ring / bar knee raises)
• Double Unders (no scale – practice)

quads / adductors – couch stretch and roll