CrossFit and Personal Training

• Row 500m

3 Rounds:

• 5 leg swings – front/back & side/side
• 5 squats
• 10 arm circles – both directions
• 10 push ups

Start warming up for the hang power cleans

Alternating On The Minute x 10 (5 Rounds):

• Even Minutes – 15 Wall balls (20/14–>10/9’)
• Odd Minutes – 5 Hang Power Cleans (increasing every round)

Aim is to build to a heavy five-rep hang power clean by the end of the 5 rounds.

** Post heaviest completed hang power clean.  Scale as per your coach.

5 Rounds, Every 4:00:

• 30 Air Squats
• 20/15 Calorie Row
• 7 Power Clean and Jerks (135/95)

** Score is slowest round.

3 Sets, resting as needed between:

• Set #1 – 9 Strict Seated Dumbbell Presses
• Set #2 – 12 Strict Seated Dumbbell Presses
• Set #3 – 15 Strict Seated Dumbbell Presses

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