CrossFit and Personal Training

3 rounds for quality:

• 10 jumping jacks
• 10 air squats
• 10 dowel pass thrus
• 10 dowel snatch balance drops

3 min AMRAP:

• 10/8 Calorie Assault Bike
• 12 Power Snatches (95/65)

–Rest 3:00–

3 min AMRAP:

• 10/8 Calorie Assault Bike
• 8 Power Snatches (115/80)

–Rest 3:00–

3 min AMRAP:

• 10/8 Calorie Assault Bike
• 4 Power Snatches (135/95)

All of the below is for practice. Alternate between A) and B) parts as if it is a traditional AMRAP, but let’s focus on moving our best here.

With a running clock….

Minutes 0:00 – 6:00:

• A) 5 Swings – Ring Muscle-Up Baby Swings
• B) 1-2 Muscle-Ups or 5 Strict Banded MU Drills – Video HERE

Purpose here is to refine our kip swing technique.

Minutes 6:00 – 12:00:

• A) 3 Wall Walks
• B) 15 Supermans

Minutes 12:00 – 18:00:

Ascending Ladder of Strict Ring Dips

• 10 Sit-Ups, 3 Strict Ring Dips
• 10 Sit-Ups, 6 Strict Ring Dips
• 10 Sit-Ups, 9 Strict Ring Dips

… and continue to add (3) strict ring dips per round until the 18:00 mark.

Band as required for the strict ring dips.

• 3.6k run

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