CrossFit and Personal Training

a) WARM UP:

2 Rounds Not For Time:

• 10 scap pull ups
• 10 air squats
• 10 tactical frogs (https://www.youtube.com/watch?v=t0gjbcYXz0c)
• 10 Banded Good Mornings
• 10 empty bar glute bridge ups
• 10 empty bar bench press

EMOM for 16 min:

• 1 – 4-6 strict pull ups (preferred scale is controlled negative)
• 2 – 4-6 bear hug sandbag squats
• 3 – 8-10 Bench Press
• 4 – 10 side plank hip lifts per side, hold for a breath

• 4 min row for max m

Rest 2 mins

4 min amrap:

• 5 deadlifts 225/155
• 15 wall balls (20/14–>11’/10’)

• Spend 10 min on a Gymnastics Goat (DU, HSPU, MU, PU, etc.). Treat it either like technique work or capacity work.

• door stretch & pec smash with lax/roller
• quads, adductors & glutes – stretch with pigeon pose, couch stretch and roll