CrossFit and Personal Training

a) WARM UP:

Row 30 Cals

3 Rounds with quality:

• 10 Russian Kettlebell Swings
• 0:10s Hollow Hold + 10 Hollow Rocks
• Bear crawl – 10 steps
• 5 Squats

b) PRIMER:

• 5 Deadlifts – at each of these weights (95/65, 135/95, 185/135, 225/155) **between every 5 deadlifts, do:
  • 3 Wall Ball Shots (20/14 –> 10’/9’ target)
  • 2 Handstand Pushups to Standard

b) WOD: Open Workout 17.4

13 min AMRAP:

• 55 Deadlifts (225/155)
• 55 Wall Ball (20/14 –> 10’/9’ target)
• 55 Calorie Row
• 55 Handstand Pushups