CrossFit and Personal Training

3 Rounds

• 10 air squats
• 10 beat swings
• 10 empty bar front squats
• 10 empty bar strict presses
• 10 calf raises

Then, you will test your Panther skill for distance.  

Then, grab a bar and warm up for a heavy thruster

E1.5MOM x 7 Rounds:

• 25 Double Unders (scale: 10 DU attempts)
• 1 Squat Clean Thruster

Athlete’s choice on weight as we climb through the 7 rounds, with the intention on starting at 60% of your estimated 1RM Thruster.

Post heaviest completed squat clean thruster.

Ascending Ladder for 8 Minutes:

• 3 Thrusters (95/65), 3 Toes to Bar
• 6 Thrusters (95/65), 6 Toes to Bar
• 9 Thrusters (95/65), 9 Toes to Bar
• ……

Continue to add (3) repetitions to each movement until time is called.

• 1:00 on, 1:00 off – 5 rounds

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