CrossFit and Personal Training

Between posts 1 and 2:

• side shuffle there and back
• lunges with twist there
• inch worm back
• duck walk there (heels down, chests up)
• crab walk back (fingers forward, hips up)

Then w/an empty bar:

• 5 strict Press
• 5 push Press
• 5 push jerks
• 5 split jerks

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

• 21 power cleans (125/85)
• 200m run
• 15 hang power cleans
• 400m row
• 9 squat cleans
• 800m run
• 9 squat cleans
• 400m row
• 15 hang power cleans
• 200m run
• 21 power cleans

Time cap: 25 mins

• Calves/achilles – stretch and roll
• lats/delts – roll