CrossFit and Personal Training

• 3:00 Bike or Row

3 Rounds:

• 3 Scap Pull ups + 3 Jumping Pull ups
• 6 Dowel Overhead Squats
• 9 dowel good mornings
• 12 Sit Ups

Then grab a bar and start warming up for some front squats.

• Set #1, On the 0:00 – 2 Reps, 2 second pause in bottom @ 50% of 1RM Front Squat
• Set #2, On the 1:00 – 2 Reps, 2 second pause in bottom @ 55%
• Set #3, On the 2:00 – 2 Reps, 2 second pause in bottom @ 60%
• Set #4, On the 3:00 – 1 Rep, 4 second pause in bottom @ 65%
• Set #5, On the 4:00 – 1 Rep, 4 second pause in bottom @ 70%
• Set #6, On the 5:00 – 1 Rep, 4 second pause in bottom @ 73%
• Set #7, On the 6:00 – 1 Rep, 4 second pause in bottom @ 76%

3 Rounds:

• 5/3 Ring Muscle-Ups (scale: 10 C2B)
• 10 Power Snatches (115/80)
• 20 Box Jump Overs (24/20)

Not For Time:

30-20-10

• GHD Sit-Ups
• Back Extensions

• Pigeon pose – 2 mins per side
• Smash calves/achilles