CrossFit and Personal Training

Buy in – burpee broad jumps from post 1 to post 3, then:

8 min AMRAP – slow and for quality of:

• 5 ring rows
• 5 ring pushups (same height as the ring rows)
• 5 air squats
• 5 leg swings – front/back & side/side
• 5 lateral jumping squats (jump side to side, doesn’t have to be a large jump)

Superset 5x:

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

15 min AMRAP:

• 5 Thrusters (95/65)
• 10 T2B (scale: hanging knee raises)
• 15 Box Jumps (24/20)

• calves and quads – smash and stretch
• outer delts and T spine – roll