CrossFit and Personal Training

3 Rounds:

• 10 beat swings
• 10 push ups
• Bear crawl the length of the gym and back
• 10 squats

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

Set up for both wods.

WOD 1:

With a partner, do the following:

9-15-21 reps for time of:

• Synchronized thrusters (95/65….scale: 65/35)
• Synchronized bar facing burpees

Time Cap: 15 mins

Rest 5:00 mins

– WOD 2:

For time:

• 100-cal. row, switch as needed
• 100 toes-to-bar, total (scale: hanging knee raises)

Time cap: 12:00 mins

• 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