CrossFit and Personal Training

3 Rounds:

• 3 tempo air squats – take 20 seconds to lower yourself per squat
• 10 mountain climbers
• 5 ring rows

Finish with a :30 second calf stretch per leg

• Min 1, run 10m
• Min 2, run 2 10m sprints
• Min 3, run 3, 10m sprints
• …..

Max time is 13 mins.

(those that cannot run do to an injury, assault bike for pedal strokes – 6 pedal strokes for min 1, 12 strokes for min 2, 18 for min 3 and so on…)

• Tabata Power Cleans (135/95)

Rest 1 minute

• Tabata Air Squats

Rest 1 minutes

• Tabata Handstand hold (on the wall OR free standing only if you can hold for 3+ seconds)

Rest 1 minute

• Tabata Chin over pull up bar hold (band if necessary, CHANGE grip every switch – supinated/pronated)

** Tabata intervals are 20 seconds working, 10 seconds resting.  Do all 8 intervals of the cleans before beginning the 8 intervals of the squats, and so on…

** The score will be the least number of reps / seconds performed in any of the 8 intervals

** Scale as per your coach

• 10 mins of conversational pace

• Roll quads, adductors, T Spine plus couch stretch