CrossFit and Personal Training

8 min amrap:

• 10 Air Squats
• 8 Jumping jacks
• 6 Leg swings per leg – front/back & side/side
• 4 Push ups

Take an empty bar and warm up the front squat after 8 mins.

Pausing Front Squats (2 secs) + HSPU (do not exceed 50% of max effort)

• Set #1, On the 0:00 – 3 Pausing Front Squats 60% of 1RM Front Squat + “X” Kipping HSPU
• Set #2, On the 2:00 – 3 @ 63% of 1RM Front Squat + “X” Kipping HSPU
• Set #3, On the 4:00 – 2 @ 66% of 1RM Front Squat + “X” Kipping HSPU
• Set #4, On the 6:00 – 2 @ 69% of 1RM Front Squat + “X” Kipping HSPU
• Set #5, On the 8:00 – 2 @ 72% of 1RM Front Squat + “X” Kipping HSPU

c) PRIMER:

Set up, warm up and prime for the wod:

3 rounds without rest:

• :15 sec on the rower
• 3 Overhead squats
• 10 DU

12 min AMRAP:

• 25/18 Calorie Row
• 15 Overhead Squats (95/65)
• 35 Double Unders

Alternating On The Minute x 10 (5 Rounds)

• Even Minutes – 15 GHD Sit-Ups
• Odd Minutes – 30 seconds for Max Strict Pull-Ups

• Roll quads, adductors, T Spine plus couch stretch