CrossFit and Personal Training

CrossFit and Personal Training

Aug 10, 2016

a) WARM UP:

3 Rounds not for time:

20 sec light rolling per quad
10 tactical frogs (https://www.youtube.com/watch?v=t0gjbcYXz0c)
10 Banded Good Mornings
10 Goblet squats (chose a kb)
30 sec plank

b) STRENGTH:

4 sets x 6 reps – 3 sec tempo pause Front Squats @ 60% (Tempo is 43X1)

Control the descent and maintain tension in the bottom. Rest 2 min between sets.

c) WOD:

15 min AMRAP:

10 Front Rack Walking Lunge Steps 135/95lbs
10 Handstand Push Ups
10 Lateral Bar Burpees

d) ACCESSORY WORK:

Accumulate 30 strict T2B
Accumulate 30 evil wheels

e) RECOMMENDED MOBILITY:

hammies/adductors/glutes – roll
T spine/lats – roll/smash

shorricks

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