| a) WARM UP:
3 Rounds:
- 5 burpees
- 5 squats
- 5 push ups
- 20 double unders (work on them for 30s)
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| b) STRENGTH/SKILL:
E2MOM – Strict Handstand Push Up work…perform the following:
- Set #1 – 1:30 of a light row or bike, then 30% of Max Strict HSPU
- Set #2 – 1:30 of a light row or bike, then add 1 to set 1
- Set #3 – 1:30 of a light row or bike, then add 2 to set 1
- Set #4 – 1:30 of a light row or bike, then add 1 to set 1
- Set #5 – 1:30 of a light row or bike, then 30% of Max Strict HSPU
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| c) WOD:
Technique work for the power clean and warm up. Then,
3 Rounds for time:
- 800 m Row
- 21 Power Cleans (155/105)
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d) ACCESSORY WORK:
- 50 banded pull aparts
- 1:00 front plank
- 20 superman rocks
- :45 side plank
- :45 other side plank
- 1:00 front plank
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e) POST-WOD RECOVERY:
- Hamstring, calves and lats rolling
- Couch stretch
- Calf stretch
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CrossFit and Personal Training 