CrossFit and Personal Training

CrossFit and Personal Training

Aug 1, 2016

a) WARM UP:

3 Rounds Not For Time:

10 cossack squats
10 OHS w/dowel
10 ring rows
10 jumping jacks
10 push ups

b) STRENGTH:

15 min to Retest 1RM Push Press

c) WOD:

‘Filthy Fifty’

For time:

50 Box jumps (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/24)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall ball shots (20/14 – 10′)
50 Burpees
50 Double unders

d) ACCESSORY WORK:

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

e) RECOMMENDED MOBILITY:

calves – wall/rig stretch and roll/smash
lats/delts/T Spine – roll

shorricks

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