CrossFit and Personal Training

a) WARM UP:

3 rounds of:

• 10 kb swings – light
• 10 goblet squats
• 10 sit ups
• :20 sec wall stretch

b) WOD 1:

• 15 KB Swings (70/53/35)
• 15 T2B (scale: hanging knee raises)
• 10 KB Swings
• 10 T2B
• 5 KB Swings
• 5 T2B
• 800 m Plate Carry Run (45/35)
• 5 KB Swings
• 5 T2B
• 10 KB Swings
• 10 T2B
• 15 KB Swings
• 15 T2B

c) WOD 2:

On the Minute x 11:

• Minute 1 – 9 Deadlifts @ 50% of estimated 1RM DL
• Minute 2 – 50 Double Unders (scale: DU attempts ONLY!)
• Minute 3 – 7 Deadlifts @ 55% of estimated 1RM DL
• Minute 4 – 20 AbMat Sit Ups
• Minute 5 – 5 Deadlifts @ 60% of estimated 1RM DL
• Minute 6 – Rest

On Minute 7, repeat the process once more for a total of the 2 rounds. The loading on the deadlift is meant to be on the lighter side.

d) ACCESSORY WORK:

3 Sets:

• Max time handstand hold
• 3 rope climbs (15’)

e) POST-WOD RECOVERY:

• Roll T spine and quads, adding 2 min pigeon per side and tactical frogs