CrossFit and Personal Training

7 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 Pallof Press (https://www.youtube.com/watch?v=nFspBRHke4w)
• 10 plank toe taps (https://www.youtube.com/watch?v=_CkkYMnphrc)

Then 2 Rounds:

• 10 dowel pass thrus
• 5 thoracic rotation (https://www.youtube.com/watch?v=O0VxrRRc3Hg)

Clean complex:

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:

• 10 pull ups
• 15 wall balls (20/14–>11’/10′ target)  **go over the target for the 11′
• 30 Double Unders

3x:

• 10 med ball side toss (standing)
• 10 side plank elbow touches
• 20 leg lifts

• lats, pecs – banded distraction on rig and roll
• calves – standing stretch and roll/smash with lax