CrossFit and Personal Training

3 Rounds:

• 10 air squats
• 8 glute bridges
• 6 Runners lunge with twist
• 4 beat swings

Finish with 1 min of banded monster walks, and then,

Grab a bar and start warming up for some squats.

Alternating on the Minute x 12 (6 Rounds):

• Odd Minutes – 2 Front Squats @ 70% of 1RM Front Squat
• Even Minutes – 4 Back Squats @ 70% of 1RM Front Squat

Discuss the thruster and technique for the T2B.

Primer for the wod:

• 2 Thrusters + 2 T2B
• 3 Thrusters + 3 T2B
• 4 Thrusters + 4 T2B

Rest 5 mins, get ready for the wod.

Ascending Ladder for 8 Minutes:

• 3 Thrusters (95/65)
• 3 Toes to Bar (scale: knee raises)
• 6 Thrusters (95/65)
• 6 Toes to Bar
• 9 Thrusters (95/65)
• 9 Toes to Bar
• ….

Continue to add 3 repetitions to each movement until time is called.

Pistol Practice:

• Advanced: 10 alternating per min x 5 – working on depth, speed and close to perfect technique
• Medium: work on form, use weight to help balance, stay on full foot
• Beginner: working the single leg from a box, or squatting on a band

(ask your coach for assistance)

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