CrossFit and Personal Training

• 2 min T spine / lats roll
• 1 min banded shoulder distraction
• 2x 30 second couch stretch
• 1 min per ankle distraction mobilization (https://www.youtube.com/watch?v=2V8qrN9aCSs)

• 250m easy row
• 3 strict pull ups
• 6 spiderman stretch (https://www.youtube.com/watch?v=WB0Edg6w2RY)
• 9 squats
• 250m moderate row
• 3 kipping pullups
• 6 push ups
• 9 OHS w/ dowel

From min 20 – min 25:

• Coach Led Introduction of Primer + positions

From min 25 – min 30:

5 min EMOM Barbell Primer (empty barbell)

• 1 3 second Snatch Grip Deadlift
• 1 hang power snatch
• 1 OHS
• 1 Snatch Balance

• 15 min to establish 1RM Squat Snatch

For time:

• 50 Bar Facing Burpees

10 min time cap

3 rounds:

• 10 GHD back extensions
• 1 min side plank per side

• Repeat mobility from warm up, adding the rolling of quads and adductors (2 min each leg) and 1 min pec smash