CrossFit and Personal Training

10 min slow AMRAP of:

• 10 dowel pass thrus
• 10m crab walk (hips up)
• 10m walking lunges with twist

Then,

w/empty bar

• 5 strict presses
• 5 push presses
• 5 push jerks
• 5 split jerks

• Split Jerks – 5 set x 3 reps @ 72.5% of max jerk

AMRAP 20 of:

• 15 Cal Row
• 15 Box Jump Overs (24/20)
• 15 KB Goblet Squats (70/53)

• lats & T Spine – spend time on a roller
• calves & quads/adductors – stretch and roll