CrossFit and Personal Training

• 500 Meter Row

6 min amrap:

• 3 Push ups
• 3 Lunges with overhead stretch
• 3 Ring rows
• 3 Squats

Take an empty bar and warm up the back squat.

E2MOM – Squat work

• Set #1 – 6 Back Squats @ 60% of 1RM Back Squat
• Set #2 – 4 Back Squats @ 65%
• Set #3 – 2 Back Squats @ 70%
• Set #4 – 6 Back Squats @ 65%
• Set #5 – 4 Back Squats @ 70%
• Set #6 – 2 Back Squats @ 75%
• Set #7 – 6 Back Squats @ 70%
• Set #8 – 4 Back Squats @ 75%
• Set #9 – 2 Back Squats @ 80%
• Set #10 – 10 Front Squats @ 52% of 1RM Back Squat

4 Rounds, rotating “On the Minute” (total of 12:00):

• Minute 1 – 1 Round of C2B Cindy
• Minute 2 – 15/12 Calorie Row
• Minute 3 – Max Reps Power Clean and Jerks (135/95)

*1 Round of CTB Cindy = 5 Chest to Bar Pull-Ups, 10 Pushups, 15 Air Squats

(scale as per your coach)

3x Superset the following:

• 15 Romanian Deadlifts (moderate weight)
• 20 Pushups
• 25 Abmat Sit-Ups holding a 10# plate or dumbbell across chest
• 30 Banded Pull-Aparts – across chest

Rest as needed between sets, but aim to keep it below 90 seconds.

Following, in as few sets as possible:

• 50 Glute Bridges 

• Roll quads, adductors, T Spine plus couch stretch