CrossFit and Personal Training

(set up bench before row so you can go straight into the work)

Row 2 min

3 Rounds not for time:

• 10 scap pull ups
• 5 bench press (empty bar)
• 10 air squats

EMOM for 12 min:

• min 1: 4-6 strict pull ups (preferred scale is controlled negative)
• min 2: 4-6 bear hug sandbag/dball squats (pick a weight that challenges you)
• min 3: 8-10 Bench Press (pick a weight that you can do 8-10 reps)
• min 4: 8-10 side plank hip lifts, hold for a breath

8 exercises for being born on the 8th day of the 8th month

For time:

• 40 – Power Cleans (105/75)
• 40 – Double Unders (no scaling)
• 40 – Push Press (105/75)
• 40 – Box Jumps (24/20)
• 40 – Wall Balls (20/14–>10′)
• 40 – Sit Ups
• 40 – Bicep Curls* (barbell: 45/35 – take weights off your bar)
• 40 – Burpees

*Bicep Curls as an homage to her bodybuilding days and for the GAINZ….

• Spend 10 min on a Gymnastics GOAT (DU, HSPU, MU, PU, etc.). Treat it either like technique work or capacity work.

• calves, hips/IT, shoulders/delts – stretch & roll