CrossFit and Personal Training

Row 500 m

7 min amrap:

• 5 mountain climbers
• 5 push ups
• 5 squats
• 5 jumping jacks

b) WOD PRIMER:

Set up, warm up and prime for the wod:

• 10 DU + :10 sec row + 5 push ups
• 15 DU + :10 sec row + 3 push ups
• 20 DU + :10 sec row + 2 push ups

3 Rounds:

• 80 Double Unders (scale: 2 mins of double under attempts/practice)
• 40 Calorie Row
• 20 Kipping Handstand Pushups (scale: if you cannot do the Open standard, do it with knees on a box without an abmat – let’s get lower and work on building strength)

Time cap: 20 mins

Alternating EMOM x 10 (5 Rounds):

• Odd Minutes – Sprint 4 lengths of gym
• Even Minutes – 10 Burpees

e) ACCESSORY WORK:

5 rounds for quality reps:

• 5 ring swings – tight arch to hollow snap
• 5 kipping ring dips

f) POST-WOD RECOVERY:

• Hamstring, calves and lats rolling
• Couch stretch
• Calf stretch