CrossFit and Personal Training

3 Rounds:

• 20 walking lunges
• 5 push ups
• 5 sit ups
• 20 jumping jacks

Part #1 – 4:00 min AMRAP:

15-12-9:

• Wallballs (20/14–>10/9’)
• C2B Pull Ups (scale: pullups or banded C2B)

Time remaining, Max Calorie Row

– Rest 4:00 –

Part #2 – 4:00 min AMRAP:

15-12-9

• Wall balls (20/14–>10/9’)
• Toes to Bar (scale: hanging knee raises)

Time remaining, Max Calorie Row

– Rest 4:00 –

Part #3 – 4:00 min AMRAP:

15-12-9

• Wallballs (20/14)
• Pull Ups (scale: banded pull ups or ring rows

Time remaining, Max Calorie Row

This is meant to be a recovery effort.

On the Minute x 12:

• Odd Minutes – Recovery Row. Conversational pace. Relaxed.  Or rest off the rower, if class is busy
• Even Minutes – slightly faster than your 2K pace

3 Sets:

• 10 Unilateral Strict Shoulder rows – standing, hold db with one arm in front of you and raise until db is at your face (each side w db) – per arm
• 10 unilateral shoulder presses – standing – per arm
• :50 sec side plank – left
• :50 sec side plank – right

• Hamstring, calves and lats rolling
• Couch stretch
• Calf stretch