CrossFit and Personal Training

CrossFit and Personal Training

May 17, 2017

a) WARM UP:

8 min AMRAP of quality reps:

10 Sit-Ups
10 Pushups
10 Squats
:20s handstand hold

b) STRENGTH:

5 Sets x 3 reps – Push Press

*Aim to add 10-20 pounds from 2 weeks ago

c) WOD:

13 min AMRAP:

55/40 Calorie Row
55 Thrusters (95/65)
55 Pull Ups (scale: jumping C2B)
55 Handstand Pushups (scale: seated dumbbell presses)

d) ACCESSORY WORK:

200m Prowler Push (50/30+sled), 20m Double KB Lunge
100m Prowler Push (90/50+sled), 20m Double KB Lunge
50m Prowler Push (140/80+sled), 20m Double KB Lunge

e) POST-WOD RECOVERY:

Roll T spine and quads, adding 2 min pigeon per side and tactical frogs

glennstake

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