CrossFit and Personal Training

• 2:00 Bike or Row

3 Rounds:

• 4 Ring rows
• 6 squats
• 20 single unders
• 6 Sit ups
• 4 Burpees

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

E2MOM – Squat work

• Set #1 – 3 Front Squats @ 82% of 1RM Front Squat
• Set #2 – 1 Front Squat @ 87%
• Set #3 – 3 Front Squats @ 82%
• Set #4 – 1 Front Squat @ 90%
• Set #5 – 3 Front Squats @ 82%
• Set #6 – 1 Front Squat @ 93%
• Set #7 – 10 Back Squats @ 78%

17 min AMRAP:

• 20 Calorie Row
• 17 Power Snatches (75/55)
• 20 Box Jumps (24/20)
• 17 Wallballs (20/14) –> 10/9′ Target

3 Rounds, resting as briefly as needed as you transition between stations…

• 30s Wall Facing Handstand Hold
• 30s Superman Hold
• 30s Side Plank Hold (each side)
• 30s Front Rack Hold (barbell)

2:00 Rest between rounds.

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