CrossFit and Personal Training

3 Rounds:

• 10 slow squats
• 10 jumping high knees
• 10 hollow rocks
• 1 wall walk

Then grab a bar and start warming up for some squats.

OTM x 10 (5 Rounds):

• Odd Minutes – 3 Front Squats @ 60% of 1RM Front Squat
• Even Minutes – 6 Back Squats @ 60% of 1RM Front Squat

In a 4:00 Window:

• 400 m Run
• 15 Bar Facing Burpees
• Max reps Power Cleans (135/95)

Rest 4:00

In a 4:00 Window:

• 400 m Run
• 10 Bar Facing Burpees
• Max reps Power Cleans (155/105)

Rest 4:00

In a 4:00 Window:

• 400 m Run
• 5 Bar Facing Burpees
• Max reps Power Cleans (185/125)

*1 the weight changes each round

**2 scale for run, if injured, is a 500 m row

5 rounds:

• 1 rope climb
• 15 foot handstand walk (scale: 3 wall walks with 10 sec pause at top)

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