CrossFit and Personal Training

3 rounds:

• Side shuffle to the end of the gym and back
• 10 dowel pass thrus
• 10 air squats
• 10 dowel snatch balances

Then grab a bar, warm up the snatch balance

• Minutes 0:00 – 8:00: Build to a Moderate Pause Overhead Squat (2 secs pause at bottom)
• Minutes 8:00 – 15:00: Build to a Moderate Pausing Snatch Balance (2 secs pause at bottom)

15 min AMRAP:

• 12 Front Rack Step-Back Lunges
• 9 Clean and Jerks
• 6 Bar Muscle Ups (scale: 6 burpee C2B Pullups)

** choose a weight for the bar where you can do 12 lunges unbroken in the first round

3 Rounds:

• 5 False grip pull ups
• 5 Ring swings
• 5 Negative dips

d2) GYMNASTICS ACCESSORY:

Every 30 seconds for 5 minutes (5 sets) of:

• Interval 1 – Rope Hang Hold x 20 seconds (10 seconds each hand on top)
• Interval 2 – Rope Pull-Ups with Scaling Options x 4 reps

Followed by. . .

Option One –

Every 30 seconds, for 4 minutes (4 sets) of:

• Interval 1 – Hanging Knee-To-Chest Rope Pinch x 3-4 reps (make sure you are alternating hands with spacing at equal distances between them every time)
• Interval 2 – Tuck-Up x 8-10 reps

Option Two –

Every 30 seconds, for 4 minutes (4 sets) of:

• Interval 1 – Rope Pinch to Stand x 4-6 reps (make sure you are alternating hands at equal distances every time)
• Interval 2 – Tuck-Up x 8-10 reps

• Roll T spine and lats, adding 2 min pigeon per side and tactical frogs