CrossFit and Personal Training

• Row for 2 mins

6 min amrap for quality reps:

• 10 air squats
• 10 arm circles either way
• 10 leg swings – front/back & side/side

Then:

• Take :45 secs and roll your T spine and traps.

Take an empty bar and warm up the push press.

• Push Press – 5 Sets of 3

Climb in weight each set. Start at a manageable load, roughly 20-30lbs lower than our weight last week.

15 mins

c) STRENGTH 2:

• OHS – Starting with an empty barbell:

Take 10:00 to build to a Heavy Set of 3 Overhead Squat

On the Minute x 12 (3 Rounds):

• A) 12 Double Kettlebell Front Rack Reverse Lunges
• B) 12 Deficit Pushups (stack plates)
• C) 12 Dumbbell Box Step-Ups (6 per leg)
• D) :40s Plank Hold (elbows)

• Accumulate 3:00 min in L sit – hanging or with parallette bars

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