CrossFit and Personal Training

3 Rounds:

From post 1 to post 2:

• Side shuffle there and back
• High kicks there
• Butt kickers back
• Bear crawl there and back
• 10 squats

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

E1.5MOM – TEMPO FRONT SQUAT

9 Sets of 1 Tempo Front Squats

There are (3) pauses in each repetition – 3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.

• Sets 1-3 – 1 Rep @ 50% 1RM Front Squat
• Sets 4-6 – 1 Rep @ 55%
• Sets 7-9 – 1 Rep @ 60%

For Time:

• 25 Burpees to a target (6” above a 2 handed reach)
• 35 Wall Balls (20/14–>10/9’)
• 30/21 Calorie Row
• 800 Meter Run

3 Sets of 10

• Rotator Retractions (https://www.youtube.com/watch?time_continue=7&v=vNMVDNGY_G0)

3 Sets of 10

• Plate Front Raises

3 Sets of 20

• Banded Pull-Aparts
• Finish with 2:00 in the wall stretch

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