CrossFit and Personal Training

• Before starting, spend 1 min rolling T spine.

Between posts 1 and 2:

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

Pause Overhead squats – E1.5MOM x 2 reps with a 3 sec pause at bottom

** all percentages are based off your 1RM snatch

• 0:00 – 60%
• 1:30 – 70%
• 3:00 – 80%
• 4:30 – 90%
• 6:00 – 95%

With a 3:00 Clock:

• 18 Overhead Squats (95/65) **all from the ground
• 18 Lateral Burpees over Rower
• Max Calorie Row

Rest 3:00

With a 3:00 Clock:

• 15 Overhead Squats (115/75)
• 15 Lateral Burpees over Rower
• Max Calorie Row

Rest 3:00

With a 3:00 Clock:

• 12 Overhead Squats (135/95)
• 12 Lateral Burpees over Rower
• Max Calorie Row

Rest 3:00

With a 3:00 Clock:

• 9 Overhead Squats (155/105)
• 9 Lateral Burpees over Rower
• Max Calorie Row

Total calories across all four rounds.

Scale weights and burpees as per your coach.

• Roll T spine and quads, adding 2 min pigeon per side