CrossFit and Personal Training

Row, ski erg, bike – 2 mins

2 rounds:

• 5 super slow air squats
• 10 bird dogs
• 5 scap pull ups
• 10 tactical frogs

Then,

• 20 dowel pass thrus
• 20 mountain climbers
• 5 tuck jumps

Pause Front Squat + HSPU

On the minute x 14

• Odd – Pausing Front Squats (2 full seconds in the bottom)
• Even – 30 seconds for Max Reps Kipping HSPU

Set #1 – 3 Reps @ 50% of 1RM FS

Set #2 – 3 Reps @ 55%

Set #3 – 3 Reps @ 60%

Set #4 – 2 Reps @ 65%

Set #5 – 2 Reps @ 70%

Set #6 – 1 Rep @ 75%

Set #7 – 1 Rep @ 80%

3 Rounds with a running clock (18:00 total)…

• Minutes 0-2: 10 Hang Squat Cleans (135/95)
• Minutes 2-4: 20 T2B
• Minutes 4-6: 75 Double Unders

**Work for 1:30, rest for :30 for transition in each 2:00 window.

**Scale as per your coach.

• HS walk practice.  Shoulder touches.  HS holds.  

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