CrossFit and Personal Training

A) Warm Up

3RNFT:

Inchworm
10 kossack squats
Spiderman
10 OHS w/dowel
10 ring rows

B) Strength

5, 3, 1 OHS (75, 85, 95%)
If you can’t hit the percentages, make it heavy and uncomfortable. Rest about 2 min between sets

C) Met-Con

Annie
For time:
50-40-30-20-10
DU
Sit ups

Move Fast!

Remainder of class:
Coach led stretching

Recommended Mobility:

Stretch and roll:
Calves
Quads
Side body