CrossFit and Personal Training

• 2:00 Bike or Row

3 Rounds:

• 5 push ups
• 5 leg swings – front/back & side/side
• 5 slow air squats

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

E3MOM Front squat work – %age based off of FS 1RM

• Set #1 – 3 Front Squats @ 82% of 1RM Front Squat
• Set #2 – 1 Front Squat @ 89%
• Set #3 – 3 Front Squats @ 82%
• Set #4 – 1 Front Squat @ 92%
• Set #5 – 3 Front Squats @ 82%
• Set #6 – 1 Front Squat @ 95%
• Set #7 – 10 Back Squats @ 80%

3 Rounds:

• 400 m Run
• 21 Burpees

*if you are injured, row 500m

Not for time – for quality:

• 30 AbMat Sit-Ups, 30 Banded Pull-Aparts
• 25 AbMat Sit-Ups, 25 Banded Pull-Aparts
• 20 AbMat Sit-Ups, 20 Banded Pull-Aparts

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