CrossFit and Personal Training

3 rounds of:

• 10 leg swings
• 10 hollow rocks
• 10 jumping jacks
• 10 squats
• :20 sec calf stretch on wall or on plate

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

E1.5MOM – TEMPO FRONT SQUAT

• 9 Sets of 1 Tempo Front Squat

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 @ 53% 1RM Front Squat
• Sets 4-6 – 1 Rep @ 58%
• Sets 7-9 – 1 Rep @ 63%

21 – 15 – 9

• Squat Snatches (95/65)
• Chest to Bar Pull-Ups

• 3 Sets of 10 – Plate Front Raises
• 3 Sets of 20 – Banded Pull-Aparts
• 3 Sets of 10 – Single Arm Dumbbell upright rows

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