CrossFit and Personal Training

• 500 m Row

3 Rounds:

• 5 Push ups
• 7 Sit Ups
• 9 Banded Good Mornings

Take an empty bar and warm up the back squat.

• Take 15 mins to establish a heavy back squat for today (once you hit technical failure, you are done)

12 min AMRAP:

• 30 Air Squats
• 20/15 Calorie Row (if no rowers are available, run 200m)
• 10 Push Jerks

Rx – 135/95

In as few sets as possible:

• 50 Glute Bridges (95/65)

Then,

• Iron Scap work

• Roll quads, adductors, T Spine plus couch stretch