CrossFit and Personal Training

3 Rounds not for time:

• 10 lunges with twist
• 10 Banded good mornings
• 10 KB Swings
• 10 Goblet squats plus 20s hold at bottom on last one
• 10 yoga pushups (https://www.youtube.com/watch?v=w_imPrG5QIM)
• 10 Leg swings – front/back & side/side – per leg

Superset for 4 rounds:

• Snatch Grip DL – pick a weight that is moderate to heavy for 5 reps
• Step Ups (bar on back) – pick a weight which is moderate to heavy for 5 reps per leg (start with weaker leg)

Rest 2-3 mins per set.

1-2-3-4-5-6-7-8-9-10

• Unbroken DU x 2 (**double unders must be unbroken to move on to the HSPUs)
• Strict HSPUs (scale: kipping or from a box)  **no partial range of motion HSPUs.

9 min time cap

• Spend 10 min on T2B – Accumulate 40

• Roll your adductors/quads – focus on muscles around the knee
• Roll glutes/hammies – all