CrossFit and Personal Training

• Row for 2 mins….

3 Rounds:

• 5 air squats (rounds 2 and 3 –> empty bar back squats)
• 5 leg swings – front/back & side/side
• 5 glute bridges
• 5 sit ups

Then do 20 banded monster walks – forward and backward.

Grab a bar and warm up for some heavy back squats.

E3MOM BACK SQUAT

• Set 1: 10 Reps @ 68% of estimated 1RM Back Squat
• Set 2: 8 Reps @ 73%
• Set 3: 6 Reps @ 78%
• Set 4: 4 Reps @ 83%
• Set 5: 2 Reps @ 88%

21 – 15 – 9:

• Alternating Dumbbell Snatches (50/35)
• Calorie Row

Directly into…

21 – 15 – 9:

• Box Jump Overs (24/20)
• Pull-Ups

“On the Minute” x 3 Rounds: Power Snatch + Overhead Squat + Squat Snatch complex

• On the 0:00… 64% of 1RM Squat Snatch
• On the 1:00… 69%
• On the 2:00… 74%
• On the 3:00… Rest

This sequence repeats a total of (3) times.

• Roll quads, adductors, T Spine plus couch stretch