CrossFit and Personal Training

• 2:00 Bike or Row

3 Rounds:

• 4 Scap Pull ups
• 6 Cossack squats
• 10 High knees (quick)
• 6 Sit ups
• 4 Burpees

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

With a running clock….“On the Minute” @ 70% of 1RM of your Front Squat

Hold the bottom of the squat for a 3-second count.

• Minute 1: 1 pausing back squat @ 70% of your 1RM front squat
• Min 2: 1 pausing back squat
• Min 3: 1 pausing back squat
• Min 4: 1 pausing back squat
• Min 5: 1 pausing back squat
• Min 6: 1 pausing back squat
• Minutes 7-10: Rest
• Minute 10: 6 Front Squats @ 70% of 1RM Front Squat
• Minute 13:  6 Front Squats @ 70% of 1RM Front Squat
• Minute 16: 6 Front Squats @ 70% of 1RM Front Squat
• Minute 19:  6 Front Squats @ 70% of 1RM Front Squat

21 – 15 – 9:

• Shoulder to Overhead (135/95)
• C2B Pull-Ups (scale: pull ups, jumping pull ups)

• Take a heavy dball/sandbag out for a stroll (bearhug carry) – 400m

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