CrossFit and Personal Training

Run outside – out the back and in the front (~300m).

2 Rounds Not For Time:

• 5 air squats
• Run to end of gym
• 5 air squats
• Grab 2 heavy kb or db – farmer walk 2 lengths of gym
• Bear crawl back
• Leg swings – front/back and side/side – 5 each

Finish with:

• 45s wall sit

• 20 min to Establish 1RM Back Squat

5x:

3 min AMRAP:

• 3 power clean (135/95)
• 6 push ups
• 9 back squats (135/95)

1 min rest between rounds, repeat 5 times.

• Spend 10 min on a Gymnastics GOAT (DU, HSPU, MU, PU, etc.)

• adductors, quads, hammies – couch, pigeon, front pike stretches and roll