CrossFit and Personal Training

2 rounds from post 1 to post 2:

• High knees there
• 5 squats
• jog back
• 10 dowel pass thrus
• side shuffle there
• 5 push ups
• side shuffle back

Repeat

• Day 1 – Wall Walks
• Day 2 – Dball over shoulder (heavy)
• Day 3 – Plate Ground to Overhead
• Day 4 – Burpee to Plate
• Day 5 – KB Swings
• Day 6 – Double Unders x3 (18)
• Day 7 – Wall Balls (20/14# → 10/9’)
• Day 8 – Push ups
• Day 9 – Jumping squats
• Day 10 – Pull ups (no bands – ring rows if you can’t do a pull up unassisted)
• Day 11 – Sit ups
• Day 12 – Plate overhead lunges (12 per leg)

** Start with day 1 (1 rep), then day 2, then 1, then day 3, 2, 1, then day 4, 3, 2, 1, etc….