CrossFit and Personal Training

3 Rounds:

• 100m Row
• 4 lengths of gym sprint
• 10 Plank position shoulder taps
• 10 dowel pass thrus

The following is not for score. It is for quality. Alternate between the stations as if these are AMRAP’s.

Minutes 0:00 – 5:00:

• 6 Banded Strict Ring MU
• 30 Double Unders (scale: 30-40 seconds of DU practice)

Minutes 5:00 – 10:00:

• 10 Deficit Pushups – Stack 1-2 plates for hands to add 3-5″ to your pushup depth.
• 15 AbMat Sit-Ups

Minutes 10:00 – 15:00:

• 7 Strict Pull-Ups
• 20 Hollow Rocks

4 min AMRAP:

• 18 Power Snatches (95/65)
• 18 Burpee Pull Ups
• Max Calorie Row in Time Remaining

–Rest 4:00–

4 min AMRAP:

• 15 Power Snatches (115/80)
• 15 Burpee Pull Ups
• Max Calorie Row in Time Remaining

–Rest 4:00–

4 min AMRAP:

• 12 Power Snatches (135/95)
• 12 Burpee Pull Ups
• Max Calorie Row in Time Remaining

Complete preferably on a bike, but a rower is our next best option.

2 Rounds:

• 2:00 On / :30s Off
• 2:00 On / :30s Off
• 1:00 On / 2:00 Off

• Hamstring, calves and lats rolling
• Couch stretch
• Calf stretch