CrossFit and Personal Training

3 rounds:

• 10 air squats
• 10 mountain climbers
• 10 arm circles – both directions
• 10 empty bar hang power cleans
• 10 empty bar front squats

Clean complex: Hang Power Clean + Pause Front Squat (2 secs pause at bottom) + Squat Clean

• Set #1 (0:00) – 1 Complex @ 50% of 1RM C&J
• Set #2 (1:30) – 1 Complex @ 55%
• Set #3 (3:00) – 1 Complex @ 60%
• Set #4 (4:30) – 1 Complex @ 65%
• Set #5 (6:00) – 1 Complex @ 70%
• Set #6 (7:30) – 1 Complex @ 75%

5 rounds for time:

• 2 rope climbs
• 5 power cleans (135/95)
• 10 toes to bar
• 15 box jump overs (24/20)

• 3 Sets of 10: DB Front Raises
• 3 Sets of 20: Banded Pull-Aparts
• 3 Sets of 10: Kneeling landmine presses – per arm

d2) GYMNASTICS ACCESSORY:

• Every 30 seconds for 3 minutes (3 sets) of: Handstand Marching on Box x 20 reps

Followed by. . .

Option 1 –

• One set of: Kick-Up to Handstand on Wall practice x 2 minutes (rest as needed)

Option 2 –

• One set of: Wall-Facing Handstand Marching x 2 minutes (rest as needed)

Followed by…

• Every 10 seconds, for 2 minutes (12 sets) of complex: Hand Plank x 5 seconds + Push-Up Negative (2 second descent) x 1 rep

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