CrossFit and Personal Training

Row for a full 3 mins.

Between posts 1 and end of gym:

2 rounds of:

• Run there and back peddle back
• 5 air squats
• Side shuffle there and back
• Lunges with twist to post 2
• Slow bear crawl back
• 5 banded good mornings

Repeat

• Take 20 mins to establish a 1RM deadlift (once your form breaks i.e. your back starts bending, you start squatting, you start jackhammering, you will stop)

9 min AMRAP:

• 3 Thrusters (75/55)  
• 3 Bar Facing Burpees
• 3 C2B pullups
• 6 Thrusters (75/55)
• 6 Bar Facing Burpees
• 6 C2B pullups
• 9 Thrusters (75/55)
• 9 Bar Facing Burpees
• 9 C2B pullups
• 12 …..

….continue the pattern until time expires.

5 Rounds

• 5 back extensions on GHD with 5 sec hold per rep.  Rest 2 mins.

• Roll T spine, glutes and hammies – spend at least 1 min on each