CrossFit and Personal Training

• Lightly roll for 2 min your T spine/lats
• Lighty roll for 1 min your glutes/hammies
• 30 sec calf stretch per leg
• 30 sec couch stretch per leg

AMRAP for 8 mins:

• Jog the length of gym 4 times
• 5 beat swings
• 5 inch worms
• 5 squats
• 5 banded good mornings

Coach led introduction for positions for the deadlift.

• 15 min to establish 1 RM Deadlift (**no scared cats!!)

Part 1 – 5 Min AMRAP:

• Run 600m
• 1 round of Cindy (5 pull ups, 10 push ups, 15 squats)
• Finish with as many reps of power clean & jerk (115/80)

– Rest 5:00 –

Part 2 – 5 min AMRAP:

• Run 400m
• 2 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)
• As many reps as possible of power clean & jerk (135/95)

– Rest 5:00 –

Part 3 – 5 min AMRAP:

• Run 200m
• 3 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)
• As many reps as possible of power clean & jerk (155/105)

• Supinated (palms face you) grip hanging from bar holds (accumulate 3 mins)
• Every break – do 10 db bicep curls

• Pigeon pose – 2 mins per side
• Smash calves/achilles