CrossFit and Personal Training

• 10 burpees
• 8 air squats
• 6 glute bridges
• 10 burpees
• 8 front squats with empty bar
• 6 glute bridges with empty bar
• 10 burpees with feet together
• 8 overhead squats with empty bar
• 6 glute bridges with empty bar with 4 s pause at top

Coach led Burgener warmup

• 15 min to Retest 1 RM Power Snatch

• 15 min to Establish 1RM Power Clean

12 min AMRAP:

• 20 DB Snatch – 10 per alternating arm (55/35)
• 10 C2B Pull Ups (scale: inverted barbell rows to make sure you get that range of motion to hit your chest to the bar (https://www.youtube.com/watch?v=nnoD1wn3DtY))

• 50-40-30-20-10: Double Unders.  Try and work these UB.
• Handstand holds for max time in between rounds of DU

• Lats, chest & T spine – roll out
• Calves – stretch and roll