CrossFit and Personal Training

3:00 Bike or Row

3 Rounds:

• 5 ring rows
• 5 dowel pass thrus
• 5 dowel overhead squats
• 5 leg swings – front/back & side/side

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

E2MOM Front squat work – %age based off of FS 1RM

• Set #1 – 3 Front Squats @ 80% of 1RM Front Squat
• Set #2 – 1 Front Squat @ 85%
• Set #3 – 3 Front Squats @ 80%
• Set #4 – 1 Front Squat @ 88%
• Set #5 – 3 Front Squats @ 80%
• Set #6 – 1 Front Squat @ 91%
• Set #7 – 10 Back Squats @ 75%

2 Rounds:

• 500 Meter Row*
• 15 Power Snatches (95/65)
• 500 Meter Row*
• 15 Overhead Squats (95/65)

*if there are no rowers available, run 400m

Not For Time:

6 rounds:

• 5 unbroken T2B (or best effort)
• Max effort DU

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