CrossFit and Personal Training

5 rounds for quality reps:

• 4 burpees
• :20 second wall sit
• 20 single unders

Alternating EMOM x 12 (6 Rounds):

• Odd Minutes – “X” Double Unders
• Even Minutes – :30s of Kipping HSPU (scale: HSPU from box)

Choose an appropriate amount of DU’s (listed below) for the 6 rounds.

• Option A – 50 Double Unders
• Option B – 40
• Option C – 30
• Option D – 20
• Option E – :40s for Attempts

Take 12:00 to build to a moderate of the following complex:

Pausing Power Clean

• Pause #1 – Hang (just above above)
• Pause #2 – High hang (jumping position)
• Pause #3 – Receiving position (landing in power position with elbows up)

** Pause for 2 seconds at each position

Alternating EMOM x 12 (6 Rounds):

• Odd Minute – 3 Front Squats
• Even Minute – 6 Back Squats

** Working load today is at 60% of our best Front Squat, for both movements.

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