CrossFit and Personal Training

• 2 min row

Then,

2 Rounds:

• 5 push ups
• 5 arm circles per direction
• 5 Cossack squats per side
• 5 beat swings

Then, take a bar and do 5 thrusters.

“Jackie”

• 1000 m Row
• 50 Thrusters (45)
• 30 Pull Ups

On the minute x 12 (4 Rounds):

• Minute 1 – 4 Front Squats @ 60% of 1RM Front Squat
• Minute 2 – 8 Back Squats @ 60% of 1RM Front Squat
• Minute 3 – Rest

Not for time:

• A) 6 wall ball twist throws against wall – per side
• B) :40s Plank Hold (elbows)
• C) 10 GHD back extensions

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