CrossFit and Personal Training

• 500 m Row – 5k pace

3 Rounds:

• 5 Push ups
• 7 Sit Ups
• 9 Banded Good Mornings

Then,

• 10 Slow 2 sec Pausing Air Squats
• 10 Tactical Frogs

• 1 effort of MAX STRICT PULL UPs.  Compare with the beginning of December.  

c) SKILL:

2 min AMRAP of:

• Double-Unders

“Elizabeth”

21 – 15 – 9:

• Squat Cleans (135/95)
• Ring Dips

• 20 evil wheels
• 10 back extensions on GHD

• Quad and adductor (2 min each leg)
• 1 min pec smash & door stretch