CrossFit and Personal Training

Between posts 1 and 2:

• Run there and back peddle back 3x
• 10 air squats
• Side shuffle there and back 3x
• Lunges with twist
• Inchworm back
• Bear crawl back there and back
• Finish with a 45 sec wall sit

Superset 3x of:

• Strict Chin ups – aim for 6-10
• Dumbbell rows on bench – 6-8 per arm

Rest 2:00 between rounds

5 min AMRAP of:

• 21 Back Squats (135/95)
• 15 Back Squats (185/115)
• 9 Back Squats (225/135)
• In remaining time, max reps Back Squats @ 275/155

Rest 5:00

3 min AMRAP of:

• KB Swings (53/35)

• Row 2k at a conversational pace, then add pigeon and couch stretch.