CrossFit and Personal Training

a) WARM UP:

2 rounds of the following, between posts 1 and 3:

• jog there, back peddle back – do 5 burpees
• side shuffle there, side shuffle back – do 5 squats
• high kicks there, butt kickers back – do 5 pushups

b) Choose Your Own Adventure Partner WOD:

In teams of 3, 45 min AMRAP:

• Team Member 1: 1000m Row
• Team Member 2: AMRAP of any of the Weightlifting/Metcon movements
• Team Member 3: AMRAP of any of the Gymnastics/Metcon movements

** Once Team Member 1 finishes the 1000m Row, the team will rotate responsibilities.

** It is the team’s responsibility to keep track of all the point totals/reps. All reps for each movement must be done completely and properly in order for the points to count.

** Every team member must do at least one of everything listed

– Gymnastics Movements:

1 Rope Climb = 5pts, 10 Pull Ups = 5pts, 10 Push Ups= 5pts, 10 Sit Ups = 1pts, 30 Air Squats = 10pts

– Weightlifting movements: (95/65) Bar – (53/35) KB

1 Thruster = 3 pts, 1 Ground to Overhead = 3 pts (Snatch, Clean and Jerk), 1 Ground to Shoulder = 2 pts ( Clean, Sumo DL High Pull), 1 Ground to Hips = 1 pt (Deadlift), 10 KB swings (53/35) = 5pts

– Metabolic Conditioning Movements:

10 lunges = 5pts, 5 DU = 1pt, 5 Box Jumps (24/20) = 1pt, 1 Burpee = 1pt

OLYMPIC LIFTING:

Saturday-

Sunday – no class due to 17.4 Open heats