CrossFit and Personal Training

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 – on last 1, hang out at the bottom for 30s, moving around warming up the ankles and calves
• 30 sec plank

• 4 sets x 6 reps – 3 sec tempo pause Front Squats @ 65% (Tempo 43X1)

**Control the descent and maintain tension in the bottom. Rest 2-3 min between sets.

21-15-9

• HSPU (scale: if you cannot perform full range of motion to flat ground, you must go from a box)
• Ring Dips (scale: no bands here, use a box to hold your feet to reduce weight being dipped OR matador bars to less than 90 degree elbow angle)
• Push Ups (scale: no knees.  Use a barbell on the rig or bench or wall)

6 rounds:

• 5 evil wheels
• side plank, both sides 45s each

• shoulders, triceps, pecs – door stretch, banded front rack distraction, then smash with LAX