CrossFit and Personal Training

5 rounds for quality reps:

• 5 squats
• 5 lunges per leg
• 5 banded good mornings
• 5 jumping jacks
• 5 sit ups

Alternating EMOM x 12 (6 Rounds):

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

Working load today is at 63% of our best Front Squat, for both movements.

• Take 10:00 to build to a Heavy Set of 2

** Not a 2-Rep Max, but a heavy, well executed set of 2 repetitions. Athlete’s choice to “touch and go” or to complete as two dead-stop singles.

** NOTE: no dropping the bar

8 min AMRAP:

150 DU Buy in (scale: 150 singles or 1 min of DU attempts)

• 12 Front Squats (round 1= is 95/65, round 2 is 115/80, round 3 is 135/95)
• 12 Toes to Bar

** use 1 bar taken from the ground and stay at 135/95 if you’ve gone past round 3

After the 8 mins, rest 1 min, then,

• 150 DU for time (150 singles)

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