CrossFit and Personal Training

8 min amrap of quality reps:

• 5 squats
• 5 hollow rocks
• 5 leg swings – front/back & side/side
• 5 scap pull ups
• 5 scap push ups

For Max Repetitions:

• 1:00 min of kipping Chest-to-Bar Pull-Ups

1:00 Rest

• 1:00 min of kipping Chest-to-Bar Pull-Ups

**From Monday’s testing, see the following:

Group A: Monday = Muscle-Up…..Friday =  C2B Pull-Ups

Group B: Monday = Strict C2B….Friday = Kipping Pull-Up

7 Rounds for time:

• 10 Sandbag Reverse Lunges, 5 each leg (Front Rack or Zercher Carry) (use a dball, sandbag or kettlebell – 50/60/70/80)
• 10 Sandbag/dball ground to over shoulder
• 20 Lateral Hops over Bag (1 Jump = 1 Rep)
• 200m Row

Rest 1:00 Between Rounds. Record total time (including rounds 1-6 rest periods).

d) Finisher – if there’s time before class ends:

For Quality, 3 Sets:

• :20s hanging L-Sit
• :30s Wall-Facing HS Hold
• :40s Double-KB Static Squat (held in front rack)

Rest as needed between sets.

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