CrossFit and Personal Training

• Roll for 3 min – T spine / lats
• 1 min front rack banded distraction on rig
• 1 min banded hamstring (band hooked behind leg in a lunge)
• 1 min ankle distraction

3 Rounds:

• 3 Sumo Stance Walk outs (stand with legs wide, bend forward and inch forward to a plank.  Reverse to standing.)
• 6 pause air squats (5s at bottom)
• 9 ab mat sit ups

(Review points of performance of squats and correct movement to prepare for squats)

From 15-18 min with empty barbell:

• 5 back squats
• 5 strict press
• 5 front squats (look for faults)
• 5 stiff leg DL

From 18-20 min – Review Front Squats

• 15 min to Establish 1RM Front Squat

Set up for and discuss wod

15 min AMRAP:

• 20 Box jump overs (24/20)
• 15 T2B
• 10 Wall Balls (20/14#–>11/10′)

• Stretch and roll calves
• Roll lats and quads