CrossFit and Personal Training

2 Rounds for quality:

• Run to the end of the gym and back
• Do 10 air squats
• Run to the end of the gym and back
• Do 10 banded good mornings
• Run to the end of the gym and back
• 10 push ups

Then grab roller and roll out T spine and lats.

• Build to a Heavy Single Deadlift for the day

Max time 10:00 min

With a Running Clock…

From 0:00 – 5:00, Part #1:

• 5 Strict Pull-Ups, 10 Handstand Pushups, 15 AbMat Sit-Ups
• 5 Strict Pull-Ups, 10 Handstand Pushups, 15 AbMat Sit-Ups
• 100 Double-Unders
• With time remaining in the window, Max Calories on the Rower.

From 5:00 – 10:00: Rest

From 10:00 – 15:00, Part #2:

• 5 Strict Pull-Ups, 10 Handstand Pushups, 15 AbMat Sit-Ups
• 5 Strict Pull-Ups, 10 Handstand Pushups, 15 AbMat Sit-Ups
• 100 Double-Unders
• Time remaining in the window, Max Calories on the Rower.

Score is the sum of calories across the two sets.

** Scale as per your coach**

• Accumulate 40 pistols.
• Or work on pistol technique for 10 mins.

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