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

EMOM for 10 sets:

• Odd: 6-10 pistols (alternating leg)
• Even: 6-10 strict pull ups

** the key to this 10 mins of work is dialing in your technique.  

c) PRIMER:

Set up, warm up and prime for the wod:

2 Rounds, at a conversational, warm-up pace:

• 5 Burpees
• 5 T2B
• 5 Push ups
• 5 Air squats
• 20 Double-Unders

6 min AMRAP:

• 42 Double Unders
• 30 Wall balls (20/14–>10/9’)
• 18 T2B

… Rest 5:00…

6 min AMRAP:

• 21 Double Unders
• 15 Wall balls (20/14–>10/9’)
• 9 T2B

• 5 min dball/sandbag bearhug hold (100/70) – standing only; no moving

• Roll T spine and quads, adding 2 min pigeon per side and tactical frogs