CrossFit and Personal Training

CrossFit and Personal Training

July 19, 2016

a) WARM UP:

3 Rounds not for time:

Inchworm to the 2nd post
10 cossack squats
Spiderman back to the first post
10 OHS w/dowel
10 ring rows
5 Banded OHS

b) STRENGTH:

15 min to establish 1RM OHS

c) WOD:

20 min AMRAP:

15 Ring Dips
10 DB snatches (55/35)
15 sit ups

d) RECOMMENDED MOBILITY:

roll out quads and lats/T spine

shorricks

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