CrossFit and Personal Training

8 min amrap for quality:

• 10 air squats
• 10 beat swings
• 10 lunges
• 10 sit ups

Then grab roller and roll out T spine and lats

Low intensity. Walk between movements. Lighter DB’s for this round.

• 25′ Walking Lunge (light dumbbells)
• 6 T2B
• 4 Power Cleans

Into…

• 12′ Walking Lunge
• 3 T2B
• 2 Power Cleans

Then:

Rest 2:00

1-3 sets of of Bar MU or C2B Pull-Ups. Keep these at very manageable numbers relative to you, but productive.

Rest 2:00

Then increase intensity by doing the above using weight of the wod.

12 min AMRAP:

2 Rounds:

• 50′ Dumbbell Front Rack Walking Lunge (50/35)
• 16 Toes to Bar
• 8 Power Cleans (50/35)

Directly into…

2 Rounds:

• 50′ Dumbbell Front Rack Walking Lunge (50/35)
• 16 Bar Muscle-Ups
• 8 Power Cleans

• Accumulate 20 alternating pistols

e) POST-WOD MOBILITY:

• roll lats and T spine