CrossFit and Personal Training

8 min amrap:

• 1 wall walk 
• 2 sit ups
• 3 banded good mornings
• 4 ring rows
• 2 wall walks
• 4 sit ups
• 6 banded good mornings
• 8 rings rows
• 3 wall walks…..
• so on and so on….

Then warm up the deadlift – technique and build.

• Deadlifts – E2MOM for 5 sets x 4 reps TnG @ 80%

c) SKILL: Gymnastics pulling – 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:

• 10 KB swings (53/35)
• 10 Burpees
• 10 Box Jumps

Rest however long you want.  Then…..

Finish the class with one try at 150 DU for time (scale: if you do not know how to Double Under – take 10 mins and work on them.  If you cannot do 10 unbroken, do 30 for time.)

• Light rolling for 2 min of T spine/lats
• Hamstring Lacrosse Ball Mobilization – 1:00 each side
• Pigeon Pose – 2:00 each side