CrossFit and Personal Training

10 min AMRAP – move deliberately

• 10 cals row
• 10 dowel pass thrus
• 10 dowel overhead squats
• 10 situps
• 10 cossack squats

Snatch Complex – Building every 1:30 for 9 min:

• From the rack: 3 Snatch Balance + 1 OHS (5/10# up from last week if it feels strong)

EMOM for 20 mins

• Even: 5 thrusters (95/65), then 4 sprint lengths from rig to wall.
• Odd: 5 overhead squats (95/65), then 30 double unders

*scale appropriately

** set up the bar near the rig.  The sprint is from the rig to the side (west) wall, 4x.

• 3×10 DB Single arm DB press
• 3×15 Back Ext

• Pec smash, door stretch
• T spine roll out and stretch