CrossFit and Personal Training

a) WARM UP:

200 single unders

10 min slow amrap of:

• 10 dowel pass thrus
• 10m crab walk (hips up)
• 10 empty bar presses
• 10m walking lunges

b) STRENGTH/SKILL:

Split jerks – 5 sets of 3 reps @ 70% of 1RM (rest 2 mins between sets)

c) WOD:

With a running clock, do:

• 50 – 40 – 30 – 20 – 10 air squats
• Shuttle sprint 4 lengths for 20m in between sets

Then, rest 5 mins,

• 1000m row for time.

*SCORE: is total time & row time

d) RECOMMENDED MOBILITY:

• calves, shoulders and T spine: banded distraction on rig, stretch and roll