CrossFit and Personal Training

a) WARM UP:

Junkyard Dog (https://www.youtube.com/watch?v=2fsvvv3oJBg)

3 rounds for quality:

• 10 mountain climbers
• 10 empty bar glute bridge ups
• 10 beat swings

b) PARTNER WOD SATURDAY!

8 min AMRAP stations:

• A1: 10 air squats
• A2: 5 pushups
• A3: 5 pullups

• B1: 5 Wall balls (20/14 –> 11’/10′)
• B2: 10 KB Swings (53/35)
• B3: :20s handstand hold

• C1: 5 box step overs with db (35/20)
• C2: 10 deadlifts (185/125)
• C3: 5 burpees

** 2 min rest between AMRAPs

*** all partners do the all the work – either at the same time, or not.  You cannot move on to the next movement until your partner has finished it.