CrossFit and Personal Training

a) WARM UP:

8 min amrap:

• 10 Air Squats
• 8 Beat Swings
• 6 Leg swings per leg – front/back & side/side
• 4 push ups

b) SKILL:

Prep for the wod, this is the time to work on efficient, purposeful movement-

• Go over push press, toes to bar and kb swing technique.

Spend 5 mins on each.

c) WOD:

3 Rounds:

• 30 Push Press (95/65)
• 20 Toes to Bar
• 30 Kettlebell Swings (53/35)
• 20 Box Jump Overs (24/20)

d) Finisher:

3 rounds:

• 10 hollow rocks – close to perfect form
• 10 arch rocks
• 1:00 min front plank

1:00 min rest between rounds

e) ACCESSORY WORK:

Choose from one of the following, With a 5:00 Time Cap:

• 4 x 60 Unbroken DU
• 4 x 50 Unbroken DU
• 5 x 40 Unbroken DU
• 5 x 30 Unbroken DU
• 6 x 25 Unbroken DU
• 6 x 20 Unbroken DU
• Or 5:00 for Double-Under Practice

f) POST-WOD RECOVERY:

• Roll quads, adductors, T Spine plus couch stretch