CrossFit and Personal Training

Between posts 1 and 2

• Burpee broad jump there – perform 5 squats every time you stand
• High kicks back
• Lunges there
• Slow bear crawl back

Then,

• 10 dowel pass thrus
• 10 dowel overhead squats

Overhead squats

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

With a running clock,

(0:00-11:00)

Part a:

10-20-30-40-50

• Double Unders
• Wall balls (20/14#–>10/9’ target)

(11:00-14:00)

REST, set up for next part.

(14:00-20:00)

Part b:

• 50 burpee box jumps (24/20)

Score is time to complete part a (or # of reps) and time to complete part b (or # of reps)

• 5 Rounds of 5 back extensions on GHD with 5 sec hold per rep.  Rest 2 mins.

• Repeat mobility from warm up, adding 2 min pigeon per side