CrossFit and Personal Training

• Row for 2 mins

3 Rounds:

• 5 air squats
• 5 leg swings – front/back & side/side
• 10 jumping jacks
• 10 empty bar clean and strict presses

Finish with a :30 sec calf stretch per leg

3 Rounds:

• 400 m Run (scale: 500 m row only if athlete is injured)
• 15 Power Clean and Jerks (115/80)
• 75 Double Unders (scale: 1:30 min of DU attempts.  NO SINGLES!)

12 mins of ABS!

3 rounds of:

• 1 min – hollow rocks
• 1 min – sit ups
• 1 min – front plank
• 1 min – rest

Grip training:

• 2 handed Heavy farmer carries – 200m (kb, db, handles, pinch plates)

• Roll quads, adductors, T Spine plus couch stretch