CrossFit and Personal Training

• 3:00 Bike or Row

3 Rounds:

• 3 Scap push ups
• 6 Beat swings
• 9 Air squats

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

Back squat work – %age based on your front squat.

• Minutes 1-7 – 2 Pausing Back Squats @ 65% of 1RM Front Squat
• Minutes 7-10 – Rest
• Minute 10 – 7 Front Squats @ 55%
• Minute 13 – 7 Front Squats @ 57%
• Minute 16 – 7 Front Squats @ 59%

4 Rounds:

• 21/18 Calorie Row (21 cal air assault or 35 cal air bike)
• 18 Thrusters (65/45)
• 15 Pull Ups (scale: jumping)

Time cap: 20 mins

Not For Time:

30-20-10

• Hollow rocks
• Superman rocks

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