CrossFit and Personal Training

CrossFit and Personal Training

April 19, 2017

a) WARM UP:

500 m Row

2 Rounds:

10 Sit-Ups
10 Glute bridges (keep feet close to glutes)
10 Pushups
10 Supermans

c) STRENGTH:

4 Sets of 6 reps – Push Press

Aim to add 5-10 pounds from last week.

d) WOD:

12 minute AMRAP:

10 HSPU
15 Box Jump Overs (24/20)

e) ACCESSORY WORK:

3 Sets for quality:

10 Front Raises – Video HERE
15 Rotator Retractions – Video HERE
30 Banded Pull-Aparts

f) POST-WOD RECOVERY:

Roll T spine and calves, adding 2 min pigeon per side

glennstake

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