CrossFit and Personal Training

10 min AMRAP for quality:

• 5 yoga push ups (https://www.youtube.com/watch?v=hr9z4OvhTnA)
• 5 push up shoulder taps (ea. side) (https://www.youtube.com/watch?v=I24bJj-481Y)
• 5 single arm KB Swings per arm
• 10 single arm KB suitcase DL per arm (https://www.youtube.com/watch?v=ghhGp97KOcw)

Then 2R:

• 10 pass thrus
• 5 thoracic rotation
• 5 Pallof presses ea side

Clean complex of E2.5MOM for 15 mins:

• 1 full clean + 1 power clean + 2 split jerks @ 52.5%, 62.5%, 72.5%, 72.5%, 82.5%, 82.5%

5 Rounds for Time:

• 21 Wall Balls (20/14 – 10′)
  
• 15 Calorie Row
  
• 9 T2B

6 Rounds

• Sit Ups: x 15
• Front Plank: 30 seconds

• quads – couch stretch and roll
• lats and T spine – stretch and roll