CrossFit and Personal Training

row 2 mins

• banded lateral walks – 10 each way
• 10 dowel pull thrus
• 10 dowel OHS
• 10 leg swings – front/back & side/side
• 1 min front plank hold
• 10 empty bar back squats

• 3 sets x 3 reps Back Squat @ 70, 80, 90%

7 min amrap

• 1 bar muscle up (scale: 3 C2B, PU ** NO BANDS)
• 5 pushups
• 10 wall ball shots (20/14–>10′)

4x:

• 15 back extensions
• 30 sec plank
• 30 sec R side plank
• 30 sec L side plank (do the planks back to back with no break)

e) RECOMMENDED MOBILITY:

• quads, hips and adductors – spend 10 mins rolling and stretching