CrossFit and Personal Training

• 2:00 Light Row, Bike or Ski Erg

3 rounds, not for time:

• 3 squats
• 4 inchworms
• 5 lunges per leg
• 6 push ups

Then,

At low intensity: 5 Burpee Box Jump Overs

Rest :30s-1:00

At moderate intensity: 4 Burpee BJO

Rest :30s-1:00

At a faster intensity: 3 Burpee BJO

BURPEE BOX JUMP OVERS

• 2:30 AMRAP: Burpee Box Jump Overs

– Rest 1:00 –

• 1:30 AMRAP: Burpee Box Jump Overs

– Rest 1:00 –  

• :30 AMRAP: Burpee Box Jump Overs

Box is 24/20 and these are open-standards (box facing).

This will be a repeatable benchmark in our training cycle. Good to set the baseline today with a pace that we are confident we could not only hold throughout, but speed towards the end.

3 Rounds:

• Minutes 0-2 – 24 Alternating DB Snatches (50/35)
• Minutes 2-4 – 25 Wall balls (20/14–>10/9’)
• Minutes 4-5 – 1:00 for Max Bar Muscle-Ups (scale: C2B pullups or banded)
• Minute 5-6 – Rest

Score is BMU or C2B

Not for Time:

• 15 Strict Toes to Bar
• 30 Kipping Toes to Bar
• 45 Sit Ups

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