CrossFit and Personal Training

• Run a 400m lap as a group

Then, do 3 rounds of:

• 10 air squats
• 10 banded good mornings
• 10 push ups
• :20 sec plank

In teams of 2, complete the following:

For Time:

10-9-8-7-6-5-4-3-2-1 reps

• Wall balls (20/14–>10/9’ target) ** P1 works while P2 rests, then switch
• Medball situps ** P1 is doing wall sit, while P2 does sit up while passing the ball to P1,  then switch
• Double unders x3 ** P1 works while P2 rests, then switch
• DB snatch (55/35) – alternating hands ** P1 works while P2 rests, then switch

Scale as per your coach.

OLYMPIC LIFTING