CrossFit and Personal Training

• Light rolling for 3 min of t spine/lats
• 1 min banded shoulder distraction
• 30 sec couch stretch per leg

Row 250 m easy, then:

3 Rounds not for time:

• 6 slow push ups
• 9 sit ups
• 12 controlled air squats

then:

• 45 sec wall stretch
• 10 seated wall reaches

• Strict Press: 3-3-3-3-3

(Build to a heavy 3 over 5 sets. Rest about 2 min between sets.)

c) WOD:

5 Rounds for time:

• 10 DB Snatches (55/35) per arm (alternating)
• 10 Toes 2 Bar
• 30 Double Unders

• Palm facing grip, straight arm from bar holds (accumulate 3 mins)
• Every break – do 10 barbell (45/35) bicep curls

• Repeat mobility from warm up, adding:
• 2 min pigeon per side
• 3 min quad/adductor