CrossFit and Personal Training

a) WARM UP:

• 100 single unders
• 10 dowel pass thrus
• 50 double unders
• 10 dowel overhead squats

Then,

• 45 sec calf stretch on plate per leg
• 10 leg swings – front/back & side/side
• 45 sec wall stretch

b) PARTNER WOD:

Find a teammate and perform the following work:  ***hopefully it will be nice outside and can be done out back***

5 rounds for time + burpees:

• Partner 1 does a 50m single hand overhead walking lunge while partner 2 does burpees – 25m with one hand, 25m with the other hand (returning to your partner).  Switch to partner 2, while partner 1 does  burpees.  Weight: 55/35
• 20 situps together
• 200m sprint together

Coach lead post wod cool down / mobility: couch stretch, calf stretch, lat and T spine roll out