CrossFit and Personal Training

a) WARM UP:

3 Rounds (10 mins max):

• 5 push ups
• 5 KB swings
• 5 Goblet Squats
• 5 leg swings per leg – front/back & side/side

b) SKILL WORK:

i) 10 – 15 minutes of coach led rope climbing technique

ii) Individual work: every 2 minutes for 16 minutes (each person does 2 rounds):

• Set 1: 1-3 rope climbs (15′)
• Set 2: L sit hold 15-30 seconds (paralettes or hanging from bar)
• Set 3: HS box around the worlds – go one way and then switch directions (https://www.youtube.com/watch?v=k0jLK_b6Lt0)
• Set 4: hollow rocks

c) 2 person partner wod:

3 rounds for time:

• 100 double unders (50 each)
• 40 sit ups (20 each)
• 40 walking lunges (20 each)

** scale all of the above as per your coach

OLY CLASS:

Saturday only –

No Class Sunday – Open 17.1 Heats