CrossFit and Personal Training

• Row 500m

5 min AMRAP:

• 10 Slow Air Squats
• 10 Sit Ups
• 20 Mountain Climbers

Take an empty bar and warm up the back squat.

Wave #1 – “On the 2:00”

• 0:00… Set #1 – 3 Back Squats @ 60% of 1RM Back Squat
• 2:00… Set #2 – 2 Back Squats @ 65%
• 4:00… Set #3 – 1 Back Squat @ 70%

Wave #2 – “On the 2:00”

• 6:00… Set #4 – 3 Back Squats @ 65%
• 8:00… Set #5 – 2 Back Squats @ 70%
• 10:00… Set #6 – 1 Back Squat @ 75%

Changing to “On the 90s”

• 12:00… Set #7 – 1 Back Squat @ 80%
• 13:30… Set #8 – 1 Back Squat @ 83%
• 15:00… Set #9 – 1 Back Squat @ 86%

From the 15:00 – 25:00, build to a heavy single for the day

7 min AMRAP:

2-4-6-8-10-12…. And on and on and on….

• Pull ups
• Push ups
• Air Squats
• Clean and Jerks (135/95)

Part 1:

3 Sets, Not for Time:

• Max Strict Pull-Ups
• 15 Dumbbell Bench Press
• 15 Sit-Ups
• 15 GHD back extensions
• 200 m Kettlebell Farmer Carry

Part 2:

3 Rounds, Not For Time:

• 15 sec L-Sit off Pull-Up Bar
• 20 Glute Bridges (feet on bench, back on ground)
• 25 Band Pull-Aparts

• Roll quads, adductors, T Spine plus couch stretch