CrossFit and Personal Training

a) WARM UP:

Row 500 m

3 rounds:

• 5 dowel pass thrus
• 5 slow push ups
• 20 single unders
• 5 jumping squats (focus on hips extending)
• 5 sit ups

Then, set up and warm up for the wod.

Primer:

• 10 dumbells snatches
• 5 burpee box jump overs

b) WOD: OPEN WORKOUT 17.1

For time:

• 10 snatches (50/35 dumbbells)
• 15 burpee box jump-overs (24/20)
• 20 snatches
• 15 burpee box jump-overs
• 30 snatches
• 15 burpee box jump-overs
• 40 snatches
• 15 burpee box jump-overs
• 50 snatches
• 15 burpee box jump-overs

Time cap: 20 minutes

** Talk to your coach for scaling options.

c) POST-WOD RECOVERY:

• pigeon pose for 2 mins per side
• roll out your lower back