CrossFit and Personal Training

3 Rounds:

From post 1 to post 2:

• Side shuffle there and back
• High kicks there
• Butt kickers back
• Walking arm circles – both ways
• 10 squats
• Jog back to start

Then grab a bar and start warming up for some squats.

E2MOM – TEMPO FRONT SQUAT

9 Sets of 2 Tempo Repetitions – 5 Seconds Down, 3 Second Pause in Bottom, Stand.

• Set #1 – 53% 1RM Front Squat
• Set #2 – 58%
• Set #3 – 63%
• Set #4 – 53%
• Set #5 – 58%
• Set #6 – 66%
• Set #7 – 53%
• Set #8 – 58%
• Set #9 – 69%

“Amanda”

9 – 7 – 5

• Ring Muscle-Ups**
• Squat Snatches (choose a squat snatch load that we could complete 5+ repetitions with unbroken, when fresh. Rx – 135/95)

** scale ring muscle ups to either a) 15-12-9 Burpee C2B pullups or b) 12-10-8 banded muscle up transitions (as per video: https://www.youtube.com/watch?v=jtmu_0qVZnk)

• 12:00 Recovery Row

*On the 3:00, 6:00, 9:00, and 12:00, come off the rower to complete :30 sec front plank, :30 side plank, :30 sec other side plank.

Conversational pace on the row, with a running clock. While we complete the planks, the clock continues to run towards the total.

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