CrossFit and Personal Training

• 500 Meter Row

3 Rounds:

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

Take an empty bar and warm up the back squat.

E2MOM Squat work – %age is based on your 1rm Back Squat

• Set #1 – 6 Back Squats @ 63%
• Set #2 – 4 Back Squats @ 68%
• Set #3 – 2 Back Squats @ 73%
• Set #4 – 6 Back Squats @ 68%
• Set #5 – 4 Back Squats @ 73%
• Set #6 – 2 Back Squats @ 78%
• Set #7 – 6 Back Squats @ 73%
• Set #8 – 4 Back Squats @ 78%
• Set #9 – 2 Back Squats @ 83%
• Set #10 – 10 Front Squats @ 55%

1 Round for time:

• 500 Meter Row
• 21 Calorie Assault Bike (or 35 Cals on the airdyne bikes)
• 500 Meter Row
• 21 Bar Facing Burpees
• 500 Meter Row
• 21 Overhead Squats (95/65)

3 Sets:

• 10 Dumbbell Bench Press
• 30s Max Double Unders
• 15 Deadlifts (205/145)
• 30s Max Double Unders
• 20 Dumbbell Bent Over Rows (10 each side)

Part 2 –

3 Rounds Not For Time:

• 35 Band Pull-Aparts
• 15 Second L-Sit off Pull-Up Bar

• Roll quads, adductors, T Spine plus couch stretch