CrossFit and Personal Training

8 min amrap:

• 8 beat swings
• 8 sit ups
• 8 banded good mornings
• 8 ring rows

5 min EMOM Deadlift Primer

• 5 DL start – with empty barbell, building to no more than 50%

E1.5MOM for 5 sets

• 4 deadlifts @ 80%

c) SKILL:

EMOM for 5 sets

25 Seconds On / 35 Seconds Off

• Level 1 – Ring Muscle-Ups (Muscle-Ups – 2+ repetitions possible in the 25 seconds.)
• Level 2 – Chest to Bar Pull-Ups (CTB PU – 3+ repetitions possible in the 25 seconds.)
• Level 3 – Chin Over Pull-Ups (Pull-Ups – Utilize a band if necessary to accomplish 5+ repetitions in the 25 seconds.)

Notes: Choose one movement of the three depending on our current level. Aim for consistency across all rounds.

14 min AMRAP:

2-4-6-8-…..

• Bar muscle ups (scale: burpee pull-up)
• Push ups
• KB swings (53/35) – American

Repeat pre-wod mobility.

Add:

• Hamstring Lacrosse Ball Mobilization – 1:00 each side
• Pigeon Pose – 2:00 each side