CrossFit and Personal Training

4 Rounds:

• Tempo Bike or row of :50s light, :10s “fast”
• 5 Scap Pull ups
• 5 Beat Swings
• 5 Push ups
• 5 Slow Air Squats
• 5 Sit Ups

b) GYMNASTICS STRENGTH WORK:

From 0:00 – 5:00, AMRAP of…

• 5 Ring Rows
• :20 seconds of Hollow Rocks

From 5:00 – 10:00, AMRAP of…

• 2 Wall Walks
• 2 Strict C2B Pull-Ups

*If we are unable to get to the bar during the C2B repetition, aim for chin over. Band following as necessary.

For our third 5:00 window, choose a single option below (A or B).

If we consistently have Bar Muscle-Ups for sets, choose option A. If we do not yet have our first Bar Muscle-Up, or are inconsistent in the movement, choose option B.

Option A)

From 10:00 – 15:00, AMRAP of…

• 5m Handstand Walk or 10 HS Weight Shifts (https://www.youtube.com/watch?v=OAfvOJUovdg&width=640&height=480)
• 3-5 Bar Muscle-Ups

Option B)

From 10:00 – 15:00, AMRAP of…

• 10 HS Weight Shifts (https://www.youtube.com/watch?v=OAfvOJUovdg&width=640&height=480) or 10 Box Shoulder Taps (https://www.youtube.com/watch?v=F2IH6omfYec&width=640&height=480)
• 2-3 Jump-to-Bar MU (https://www.youtube.com/watch?v=nczzj7SM080&width=640&height=480)

BACK SQUAT

• With a 10:00 Time Cap – Build to a Heavy Set of 3

From 10:00 – 15:00, prepare for the following:

At the 15:00… Alternating Tabata x 16 (8 sets at each – :20 on/:10 off):

• Back Squats (empty barbell)
• Double-Unders

d) POST-WOD RECOVERY:

• Pigeon pose and couch stretch – 2 mins per side
• Roll calves/achilles