CrossFit and Personal Training

• Row 500m…increasing pace every 100m

8 min amrap of:

• 5 kb swings – eye height
• 5 push ups
• 5 lunges per leg
• 5 sit ups
• :20s wall stretch

4 sets of HSPU work

• Level 1 – you have 4-7 strict hspus – work on strict hspus from a deficit
• Level 2 – you have 1-3 – work on strict
• Level 3 – don’t have hspus, but you can kick up on the wall – on wall to negatives with FULL range of motion
• Level 4: cannot get on the wall – work on hspus from box

Rest 1:30-2:00 between sets

c) SKILL:

• EMOM x 5 of T2B work:

Set a goal for 30 secs of work and be consistent through the set. **increase by 1 or 2 from last week

For time:

15-12-9-6-3

• Deadlifts (255/175)
• Bar Facing Burpees

Scale as per your coach

• 3 x 5 strict chin ups

• Roll T spine, quads and adductors (2 min each) and 1 min pec smash