CrossFit and Personal Training

2 rounds of the following:

• Run to the end of the gym and back, do 10 squats
• Run backwards to the end of the gym and back, do 10 push ups
• Side shuffle to the end of the gym and back, do 10 sit ups

Then, grab a dowel and do 10 overhead squats.  Then warm up with a bar.

Take 15 mins to establish a heavy set of:

• Pausing Overhead Squat (3 seconds at the bottom) + Overhead Squat

** taken from the rack

15 min AMRAP:

• 60 Double Unders (scale: 30 secs of double under attempts/work + 60 single unders)
• 30/24 Calorie Row
• 15 Overhead Squats (115/80)

EMOM x 12

• Min 1: 10 Sit Ups
• Min 2: 10 banded good mornings
• Min 3: 10 band pull aparts

e) MORE ACCESSORY WORK:

On the Minute x 12:

• Power Snatch + Overhead Squat + Squat Snatch:

Complex @ 50% of 1RM snatch, 55%, 60%, 50%, 55%, 60%, 50%, 55%, 60%

• Roll quads, adductors, T Spine plus couch stretch