CrossFit and Personal Training

CrossFit and Personal Training

Feb 14, 2017

 

a) WARM UP:

10 min amrap:

  • Row 100m
  • 5 air squats
  • 5 jumping jacks
  • 5 leg swings per leg – front/back & side/side
  • 5 arm circles – forward & backward
  • 5 Push ups
  • 5 Sit ups

 
b) STRENGTH:

POWER CLEAN

  • Take 12:00 to build to a Heavy Single

 
c) WOD:

5 Rounds:

  • 10 Power Cleans (115/80)
  • 10 Bar Facing Burpees

 
d) ACCESSORY WORK:

Handstand work –

5 rounds:

  • 1 wall walk + 10 shoulder taps

 
e) POST-WOD RECOVERY:

  • Roll T spine & Lats

 

shorricks

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