CrossFit and Personal Training

• Row, ski erg, bike – 2 mins

3 rounds:

• 10 air squats
• 10 bird dogs
• 10 empty bar glutes bridges
• 10 beat swings

Alternating on the Minute x 12 (6 Rounds):

• Odd Minutes – 3 Front Squats @ 60% of 1RM Front Squat
• Even Minutes – 6 Back Squats @ 60% of 1RM Front Squat

For Time:

• 7 Ring Muscle-Ups (scale: If you can only do singles, scale the number to 3 MU.  If you cannot do ring MU, complete 14 Burpee Pull-Ups)
• 100 Double-Unders
• 20 Overhead Squats (115/80)
• 100 Double-Unders
• 7 Ring Muscle-Ups

Scale as per your coach.

• 3 rounds of 5 back extensions on GHD with 5 sec hold at the top

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